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Wednesday 140129

28
Jan

Wednesday 140129

Essentials

Strength/Skill:
Warm up:3 Sets

  • Muscle Snatch x 3
  • Power Snatch x 3
  • Overhead Squat x 3
  • Snatch x 3
  • Supine Row x 6-8

Strength:

6 Sets: (EMOM)

  • Power Snatch + Overhead Squat + Squat Snatch

Skill:

Chip’s B-Day WOD:
A) 4 For Time:

  • 6 Power Snatch
  • 9 Overhead Squat
  • 12 Pull Up

Rest 3 Minutes, then:

AMRAP in 5 Minutes:

  • 20 Double Under
  • 5 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets

  • Muscle Snatch x 3
  • Power Snatch x 3
  • Overhead Squat x 3
  • Snatch x 3
  • Supine Row x 6-8

Strength:

6 Sets: (EMOM)

  • Power Snatch + Overhead Squat + Squat Snatch

Skill:

Chip’s B-Day WOD:
A) 4 For Time:

  • 6 Power Snatch
  • 9 Overhead Squat
  • 12 Pull Up

Rest 3 Minutes, then:

AMRAP in 5 Minutes:

  • 20 Double Under
  • 5 Burpee
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Bent Over YTW x 10 ea
  • FLR x 40-60 Seconds

Strength:

Skill:

WOD:
A) Complete in as few sets as possible

  • 100 Wall Ball 30/20 (Max Unbroken, rest 60 seconds between sets)

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

B) 5 Sets (Every 2:30)
Deadlift

  • Set 1 – 10 reps @ 50% of 1-RM
  • Set 2 – 10 reps @ 60%
  • Set 3 – 8 reps @ 75%
  • Set 4 – 6 reps @ 85%
  • Set 5 – 4 reps @ 90%

C) 3 sets NFT:

  • Bent Over Barbell Row x 6-8 @ 2111
  • Rest 60 seconds
  • Weighted Supinated Grip Pull-Ups x 4-6 @ 21X0
  • Rest 60 seconds
  • GH Raises x 6-8 @ 3011
  • Rest 60 seconds
Additional:
  • 10 Minutes Mobility

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