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Wednesday 140423

22
Apr

Wednesday 140423

Essentials

Strength/Skill:
Warm up:

2 Sets NFT:

  • Good Mornings x 8-10
  • Front Squat x 4-6
  • Hang Power Snatch x 4-6

Strength:

4 Sets:(EMOM)

  • Hang Power Snatch + Power Snatch

Skill:

WOD:
4 Sets:

  • Deadlift x 4-6 @2111
  • Rest 45 seconds
  • Goblet Squat x 8-10
  • Rest 45 Seconds
  • KB Swing x 12-15
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets NFT:

  • Good Mornings x 8-10
  • Front Squat x 4-6
  • Hang Power Snatch x 4-6

Strength:

4 Sets:(EMOM)

  • Hang Snatch + Snatch

Skill:

WOD:
For Time:

  • 20 Deadlift 315/205
  • 20 Front Squat 205/135
  • 20 Squat Snatch 135/95
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 NFT:

  • 4″/2″ Deficit Handstand Push-Ups x 8-10
  • Alternating Weighted Pistols 20/10 x 4-6
  • L-Sit x 45-60

Strength:

A) 8 Sets: (Every 90 Minutes)

  • Clean x 1

*Let Feel dictate load

B) For Time:

  • 30 Wt. Ring Dips 35/20
  • 30 Strict Ring Dips
  • 30 Kipping Ring Dips

or

  • 30 Ring Push Ups
  • 30 Parallet Push Ups
  • 30 Push Ups

Skill:

WOD:
3 Rds For Time:

  • 600m Run
  • 25 Shoulder to Overhead 95/65
Additional:
  • Mobility

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