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Wednesday 140305

4
Mar

Wednesday 140305

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10
  • Triple Threat

Strength:

3 Sets:

  • Death March x 20 Steps
  • Wt. Pull Up x 5

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 5 Deadlift 155/105
  • 10 Wall Ball

Rest 4 Minutes

B) For Time:

  • 10-1 Pull Ups
  • 2-20 Lateral Stick Jump
Additional:
  • Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10
  • Triple Threat

Strength:

3 Sets:

  • Death March x 20 Steps
  • Wt. Pull Up x 5

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 5 Deadlift 185/125
  • 10 Wall Ball

Rest 4 Minutes

B) For Time:

  • 10-1 Pull Ups
  • 2-20 Lateral Stick Jump
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:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10
  • Triple Threat

Strength:

A) Take 15 minutes to build to today’s “heavy” Snatch

B) 5 Sets: (EMOM)

  • Back Squat x 3 reps @ 80% of 1 RM

Skill:

WOD:
3 sets Each For Times:

  • 5 Muscle-Ups
  • 5 Power Snatches 115/75
  • 10 Overhead Squats 115/75
  • 5 Muscle-Ups
  • Rest 3 minutes
Additional:
  • 10 Minutes Mobility

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