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Wednesday 140319

18
Mar

Wednesday 140319

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets:

High Hang Power Snatch + Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below knee) + Overhead Squat

Skill:

WOD:
20 Sets: (EMOM)

  • Power Snatch
  • Overhead Squat
  • Squat Snatch

*Start at about 30-40% of your 1-RM Squat Snatch and build over the coarse of the 20 Sets.  Focus on technique and speed.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets:

  • High Hang Power Snatch + Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below knee) + Overhead Squat

Skill:

WOD:
20 Sets: (EMOM)

  • Power Snatch
  • Overhead Squat
  • Squat Snatch

*Start at about 30-40% of your 1-RM Squat Snatch and build over the coarse of the 20 Sets.  Focus on technique and speed.

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:

3 Sets:

  • Toes-to-Bar x 10-12
  • Alternating Pistols x 10 (5 ea.)

Strength:

A) 6 sets: (Every 90 Seconds)

  • 2-Position Clean (one from the floor, then the hang)

B) 3 Sets:

  • Bent Over Barbell Row x 8 @2111
  • Wt. Pull Up x 6-8 @2011
  • GH Raises x 6-8 @2111

Skill:

WOD:
With a Partner Perform 6 Sets Each:

  • 500m Row @ 85-90% (Goal is to keep splits within 3-4 Seconds of each other)
  • Rest While Partner Rows
Additional:
  • Mobility

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