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Wednesday 140312

11
Mar

Wednesday 140312

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • Close Grip Bench Press x 3
  • 30-45 Seconds Max Double Unders

Skill:

WOD:
4 Rds For Time

  • 1-3 Wall Climbs
  • 20 Hang DB Snatch (10 ea.)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • Close Grip Bench Press x 3
  • 30-45 Seconds Max Double Unders

Skill:

WOD:
4 Rds For Time

  • 5 Wall Climbs
  • 20 Hang DB Snatch (10 ea.)
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:

5 Sets: (Every 3 Minutes)

  • Back Squat x 2-3 reps (let feel dictate load, if you feel good, go heavy)

Skill:

WOD:
7 Sets Each (EMOM For 21 Minutes)

  • Minute 1 = Row 250m
  • Minute 2 = 5/3 Muscle Up
  • Minute 3 = 10-15 Burpee to 6″ Target

*Rotate Through Stations

Additional:
  • Mobility

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