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Wednesday 140326

25
Mar

Wednesday 140326

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10
  • Band Pull a Parts x 10
  • Triple Threat x 10 ea.

Strength:

A) 3 Sets: (EMOM)

  • 3 Position Clean Pull (2″ Below Knee, 2″ Above Knee, Mid Thigh)

*Hold each position for 2 second count, feel weight shift from front foot to back

B) 2 Sets: (EMOM)

  • Muscle Clean + Hang Power Clean + Front Squat + Squat Clean

Skill:

WOD:
Every 90 Seconds For 12 Sets:

  • Halting Clean Deadlift to Mid Thigh + Hang Power Clean + Front Squat + Squat Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Bent Over YTW x 10
  • Band Pull a Parts x 10
  • Triple Threat x 10 ea.

Strength:

A) 3 Sets: (EMOM)

  • 3 Position Clean Pull (2″ Below Knee, 2″ Above Knee, Mid Thigh)

*Hold each position for 2 second count, feel weight shift from front foot to back

B) 2 Sets: (EMOM)

  • Muscle Clean + Hang Power Clean + Front Squat + Squat Clean

Skill:

WOD:
Every 90 Seconds For 7 Sets Each:

  • 1A) = Hang Power Clean + Power Clean
  • 1B) = Hang Squat Clean + Squat Clean

*Alternate between 1A and 1B every 90 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:

3 Sets:

  • Bent Over YTW x 10
  • Band Pull a Parts x 10
  • Triple Threat x 10 ea.
  • Double Unders x 30-50

Strength:

A) 5 Sets:

  • Power Clean x 1.1.1 (rest 10 seconds between singles)

Skill:

WOD:
3 Sets Each For Time:

  • 800m Run
  • Rest 2 minutes
Additional:
3 Sets:

  • 25 Hip Ext.
  • Rest 1 Minute
  • 10 Minutes Mobility

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