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Wednesday 140212

11
Feb

Wednesday 140212

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10 ea
  • Plank Hold x 45-60 Seconds

Strength:

3 sets NFT:

  • Bent Over Barbell Row x 8 @ 2111
  • Rest 45 seconds
  • Weighted Supinated-Grip Pull-Ups x 6 @ 21X0
  • Rest 45 seconds
  • Wt. Hip Ext. x 8-10 @ 3011
  • Rest 45 seconds

Skill:

WOD:
15-12-9-12-15 For Time:
  • Kettlebell Swings 70/55
  • Box Jumps 24/20
  • Toes to Bar
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10 ea
  • Plank Hold x 45-60 Seconds

Strength:

3 sets NFT:

  • Bent Over Barbell Row x 8 @ 2111
  • Rest 45 seconds
  • Weighted Supinated-Grip Pull-Ups x 6 @ 21X0
  • Rest 45 seconds
  • Wt. Hip Ext. x 8-10 @ 3011
  • Rest 45 seconds

Skill:

WOD:
15-12-9-12-15 For Time:
  • Kettlebell Swings 70/55
  • Box Jumps 24/20
  • Toes to Bar
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 45-60 Seconds

Strength:

Skill:

Amber’s B-Day WOD:
A) EMOM 16 Minutes

  • Odd = 15-20 Calorie Row
  • Even = 15 Burpees

B) Deadlift

  • Set 1 – 10 reps @ 55% of 1-RM
  • Set 2 – 10 reps @ 65%
  • Set 3 – 6 reps @ 75%
  • Set 4 – 8 reps @ 80%
  • Set 5 – 6 reps @ 85%
  • Set 6 – 4 reps @ 95%

Rest 2-3 minutes between sets.

C) 2 sets NFT:

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

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