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Wednesday 140416

15
Apr

Wednesday 140416

Essentials

Strength/Skill:
Warm up:

3 Sets

  • Good Mornings x 6
  • Hang Muscle Clean x 3
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

Skill:

WOD:
For Load:

  • 3-3-3-3 Push Jerk
  • 3-3-3-3 Hang Power Clean
  • 3-3-3-3 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets

  • Good Mornings x 6
  • Hang Muscle Clean x 3
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3

Strength:

Skill:

WOD:
For Load:

  • 3-3-3-3 Push Jerk
  • 3-3-3-3 Hang Power Clean
  • 3-3-3-3 Deadlift
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 For Time:

  • 10 Burpees Plate Jumps
  • 10 Toes to Bar
  • 10 Box Jumps 30/24

Rest 2 minutes

Strength:

6 Sets: (Every 2:30)

  • Hang Clean + Front Squat + Clean + Jerk

Let Feel Dictate Loading

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 5 Deadlift 275/185
  • 10 Burpees Over the Bar

Rest 5 Minutes Then:

B) AMRAP in 5 minutes of:

  • 10 Shoulder to Overhead 135/95
  • 10 Handstand Push Ups
  • 30 Double Unders
Additional:
  • Mobility

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