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Wednesday 140402

1
Apr

Wednesday 140402

Don’t worry everyone who has been enjoying weightlifting Wednesday.  We’re going to perform it on Friday, since we’re performing Katie’s B-Day WOD.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Front Squat x 5 @ 2111

Skill:

WOD:
4 Sets:

In 3 Minutes Complete:

  • 300 yard Shuttle Run

In remaining time perform AMRAP:

  • 10 KB Swings
  • 10 Wall Ball

Rest 3 Minutes

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 5 (60%, 65% ,2×70%)

Skill:

Katie’s B-Day WOD:
4 Sets:

In 3 Minutes Complete:

  • 300 yard Shuttle Run

In remaining time perform AMRAP:

  • 10 KB Swings
  • 10 Wall Ball

Rest 3 Minutes

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:

2 Sets NFT:

  • Rope Climbs x 2-3 (legless if you can do so safely, then grip with feet before you touch and come down)
  • L-Sit x 30-45 seconds

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 3-Position Snatch (one from the floor, then the mid-hang, then the high hang)

B) 4 Sets: (Every 2:30 Seconds)

Back Squat

  • Set 1 – 5 reps @ 70% of 1-RM
  • Set 2 – 3 reps @ 80%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 10 reps @ 75-77%

Skill:

WOD:
A) 3 Rds For Time:

  • 12/10 Cal Airdyne
  • 10 Burpee
  • (Goal is sub 3 Minutes)

B) 2 Sets: (Optional)

  • 20 Hip Ext.
  • 20 Toe To Bar
  • 20 Death March
Additional:
  • Mobility

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