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Wednesday 140219

18
Feb

Wednesday 140219

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 sets of:

  • DB Walking Lunges x 20 steps @ 1010 (weights should be heavy – a challenge to finish all 20 steps)
  • Rest 45 seconds
  • Push-Ups x 15-20 @ 20X1
  • Rest 45 seconds
  • Supine Rows x 8-10 @ 2111
  • Rest 45 seconds
  • Toes to Bar x 10-12
  • Rest 45 seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 sets of:

  • DB Walking Lunges x 20 steps @ 1010 (weights should be heavy – a challenge to finish all 20 steps)
  • Rest 45 seconds
  • Push-Ups x 15-20 @ 20X1
  • Rest 45 seconds
  • Supine Rows x 8-10 @ 2111
  • Rest 45 seconds
  • Toes to Bar x 10-12
  • Rest 45 seconds
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:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2:30)
Deadlift

  • Set 1 – 8 reps @ 55% of 1-RM
  • Set 2 – 6 reps @ 65%
  • Set 3 – 4 reps @ 75%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 2-3 reps @ 100+

*This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use. Go hard, but be safe…do not allow mechanical failure just to prove your grit.

B) 3 Sets NFT:

  • Weighted Hip Extensions x 8 reps @ 2012
  • Rest 90 Seconds
  • Chinese Plank x 45-60 seconds
  • Rest 90 Seconds

Skill:

WOD:
  • 10 Minute Row For Meters (Perform at 80-85% DO NOT GO ALL OUT)
Additional:
  • 10 Minutes Mobility

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