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Wednesday 140521

20
May

Wednesday 140521

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Couch Stretch Variations x :20 Seconds ea. (Couch, Elbow to instep, Hamstring)
  • Rolling Superman to Hollow Hold x 10

Strength:

4 Sets: (Every 2:30 Minutes)

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

Skill:

WOD:
With a Running Clock Perform:

A) EMOM for 8 Minutes:

  • 3 Power Clean @ 60-75%
  • 6 Over Bar Burpee

Rest 2 Minutes

B) AMRAP in 10 Minutes:

  • 100m Run
  • 12 Pull Ups (Chest to Bar if have them)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Couch Stretch Variations x :20 Seconds ea. (Couch, Elbow to instep, Hamstring)
  • Rolling Superman to Hollow Hold x 10

Strength:

Wendler Method Week 3

3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages based off 90% of 1 RM.

Skill:

WOD
With a Running Clock Perform:

A) EMOM for 8 Minutes:

  • 3 Power Clean @ 60-75%
  • 6 Over Bar Burpee

Rest 2 Minutes

B) AMRAP in 10 Minutes:

  • 100m Run
  • 12 Pull Ups (Chest to Bar if have them)
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 Minute Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Couch Stretch Variations x :20 Seconds ea. (Couch, Elbow to instep, Hamstring)
  • Rolling Superman to Hollow Hold x 10

Strength:

A) 4 sets: (Every 2 Minutes)

  • Power Clean x 1.1.1 @ 80-85% of 1-RM (rest 10 seconds between singles)

B) 3 Sets: (Every 90 Seconds)

  • Clean Pull x 1.1.1 @ 105-110% of Clean (rest 10 seconds between singles)

Skill:

WOD
With a Running Clock:

A) EMOM for 8 Minutes:

  • 3 Deadlifts @ 75-80% of 1-RM
  • 6 Over Bar Burpee

Rest 2 Minutes:

B) AMRAP in 10 Minutes:

  • 100m Run
  • 12 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

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