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Wednesday 140514

13
May

Wednesday 140514

Essentials

Strength/Skill:
Warm up:

With a Partner Complete 3 Sets:

  • MB Overhead Toss x 5 ea.
  • High Box Jump x 1.1.1.1 (Step Down to Lower Box)
  • Plank Hold x 30-45 Seconds

Strength:

4 Sets: (Every 2 Minutes)

  • Deadlift x 5 (Add 5/10# from last week)

Skill:

WOD:
A) In Teams of 3-4 Perform AMRAP in 8 Minutes: (Conga Style)

  • 3-2-1 Hang Squat Clean @ 50-60% of 1 RM Clean

*Athlete A performs 3 hang squat cleans (HSC), then Athlete B performs 3 HSC, then Athlete C performs 3 HSC. Athlete A performs 2 HSC, Athlete B 2 HSC, Athlete C 2 HSC.  Athlete A 1 HSC, Athlete B 1 HSC, Athlete C 1 HSC.  Once all team members perform 3-2-1 this equals 1 round.

B) For Time:

  • 1.5 Mile Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

With a Partner Complete 3 Sets:

  • MB Overhead Toss x 5 ea.
  • High Box Jump x 1.1.1.1 (Step Down to Lower Box)
  • Plank Hold x 30-45 Seconds

Strength:

Wendler Method Week 2

3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = Max Reps @ 90%

*Percentages are based off of 90% of 1 RM.

Skill:

WOD
A) In Teams of 3-4 Perform AMRAP in 8 Minutes: (Conga Style)

  • 3-2-1 Hang Squat Clean @ 65-75% of 1 RM Clean

*Athlete A performs 3 hang squat cleans (HSC), then Athlete B performs 3 HSC, then Athlete C performs 3 HSC. Athlete A performs 2 HSC, Athlete B 2 HSC, Athlete C 2 HSC.  Athlete A 1 HSC, Athlete B 1 HSC, Athlete C 1 HSC.  Once all team members perform 3-2-1 this equals 1 round.

B) For Time:

  • 1.5 Mile Run
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:

With a Partner Complete 3 Sets:

  • MB Overhead Toss x 5 ea.
  • High Box Jump x 1.1.1.1 (Step Down to Lower Box)
  • Ring V-Outs x 6-10

Strength:

A) 5 Sets: (Every 2:30)

Deadlift

  • Set 1 – 10 reps @ 50% of 1RM
  • Set 2 – 10 reps @ 60%
  • Set 3 – 10 reps @ 65%
  • Set 4 – 8 reps @ 70%
  • Set 5 – 6 reps @ 80%

Skill:

WOD
A) In Teams of 3-4 Perform AMRAP in 8 Minutes: (Conga Style)

  • 3-2-1 Hang Squat Clean @ 60-75% of 1 RM Clean

*Athlete A performs 3 hang squat cleans (HSC), then Athlete B performs 3 HSC, then Athlete C performs 3 HSC. Athlete A performs 2 HSC, Athlete B 2 HSC, Athlete C 2 HSC.  Athlete A 1 HSC, Athlete B 1 HSC, Athlete C 1 HSC.  Once all team members perform 3-2-1 this equals 1 round.

B) For Time:

  • 1.5 Mile Run
Additional:
  • 10 Minutes Mobility

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