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Wednesday 140507

6
May

Wednesday 140507

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill feet/hands x 10 ea

Strength:

4 Sets: (Every 2 Minutes)

  • Deadlift x 5

Skill:

WOD:
A) AMRAP in 6 Minutes:

  • 12 Russian KB Swing 70/55
  • 6 Box Jump 30/24
  • 6 Pull Ups

Rest 4 Minutes Then:

B) AMRAP in 6 Minutes:

  • 10 V-Ups
  • 10 DB Walking Lunges
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill feet/hands x 10 ea

Strength:

Wendler Method Week 1

3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

Skill:

WOD
A) AMRAP in 6 Minutes:

  • 12 Russian KB Swing 70/55
  • 6 Box Jump 30/24
  • 6 Pull Ups

Rest 4 Minutes Then:

B) AMRAP in 6 Minutes:

  • 10 V-Ups
  • 10 DB Walking Lunges
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:
  • 1 Mile Run

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill feet/hands x 10 ea

Strength:

A) 4 sets: (Every 2:30)

  • Power Clean x 2.2.2 @ 70-75% of 1-RM Clean (rest 10 seconds between doubles)

B) 4 sets: (Every 2 Minutes)

  • Clean Pull x 1.1.1.1 @ 105-110% (rest 10 seconds between singles)

Skill:

WOD

A) AMRAP in 6 minutes:

  • 6 Deadlift 275/185
  • 6 Box Jumps 30/24
  • 6 Chest-to-Bar Pull-Ups

Rest 4 Minutes Then:

B) AMRAP in 6 minutes:

  • 10 GHD Sit-Ups
  • 10 DB/KB Walking Lunges 55/35

Additional:
  • 1 Mile Run

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