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Wednesday 140528

27
May

Wednesday 140528

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets: (Every 2: Minutes)

  • Deficit Deadlift x 5 (Decrease 15-25# from last week)

Skill:

WOD:
10 Sets: (Every 90 Seconds)

  • Tempo Snatch Complex (5 Sec to mid thigh, 1 sec pause, Snatch High Pull, 5 Sec eccentric to just below knee, 1 sec pause, Hang Snatch, Snatch from floor)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

Wendler Method Week 4

3 Sets: (Every 2 Minutes)

Deficit Deadlift (2″)

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM. Foc

Skill:

WOD
10 Sets: (Every 90 Seconds)

  • Tempo Snatch Complex (5 Sec to mid thigh, 1 sec pause, Snatch High Pull, 5 Sec eccentric to just below knee, 1 sec pause, Hang Snatch, Snatch from floor)
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:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 3 Sets:

  • Deadlift x 3 @ 80-85%

B) 6 Sets: (Every 90 Seconds)

  • Tempo Snatch Complex (5 Sec to mid thigh, 1 sec pause, Snatch High Pull, 5 Sec eccentric to just below knee, 1 sec pause, Hang Snatch, Snatch from floor)

C)2 Sets:

  • 20 Deadlifts, 165/115
  • :45 rest
  • 20 Romanian Deadlifts, 165/115
  • :45 rest
  • 20 Stiff Leg Deadlifts, 165/115
  • :45 rest
  • 20 Sumo Deadlifts, 165/115
  • Rest 2-3 mins between rounds

Skill:

WOD
Additional:
  • 10 Minutes Mobility

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