Call Us: (720) 335-5591

Wednesday 140409

8
Apr

Wednesday 140409

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:

Skill:

WOD:
A) EMOM For 6 Minutes:

  • Overhead Squat x 2

B) EMOM For 6 Minutes:

  • 3 Position Snatch Pull + High Hang Power Snatch (Pockets) + Overhead Squat

C) EMOM For 6 Minutes:

  • Snatch x 2
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:

Skill:

WOD:
A) EMOM For 6 Minutes:

  • Snatch Balance + Overhead Squat

B) EMOM For 6 Minutes:

  • 3 Position Snatch Pull + High Hang Snatch (Pockets)

C) EMOM For 6 Minutes:

  • Snatch x 2
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 For Quality:

  • Double-Unders x 40-50
  • Alternating Pistols x 6-8 ea. (work on speed and efficiency)
  • Handstand Walk x 15-20 yrds

Strength:

Skill:

WOD:
10 Sets Each: (EMOM)

  • Minute 1 = :45 Seconds Airdyne
  • Minute 2 = 6-8 Stone to Shoulder
  • Minute 3 = 8-10 Handstand Push Ups (If you can add a deficit 4″/2″)
Additional:
  • Mobility

Leave a Reply