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Wednesday 140604

3
Jun

Wednesday 140604

Essentials

Strength/Skill:
Warm up:

3 Sets NFT:

  • Backward Overhead Medball Toss x 5
  • High Box Jump x 1.1.1.1 (Step Down to Lower Box)
  • Band Pull a Parts x 10

Strength:

4 Sets: (Every 2 Minutes)

  • Deadlift x 5 (Add 5-10# from 2 weeks ago)

Skill:

WOD:
For Time:

  • 50 yrd Sled Push (Heavy take 20-30 Seconds)
  • 30-40 Lateral Box Step Overs (20 ea)
  • 20-30 Sumo Deadlift High Pull 75/55
  • 15-20 Wall Ball
  • 20-30 Stationary Dips
  • 15-20 Wall Ball
  • 20-30 Sumo Deadlift High Pull
  • 30-40 Lateral Box Jump
  • 50 yrd Sled Push
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets NFT:

  • Backward Overhead Medball Toss x 5
  • High Box Jump x 1.1.1.1 (Step Down to Lower Box)
  • Band Pull a Parts x 10

Strength:

Wendler Method Week 5

3 Sets: (Every 2:30 Minutes)

Deadlift

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

*Percentages are based off of 90% of 1 RM + 10 LBS.

Skill:

WOD
For Time:

  • 50 yrd Sled Push (Heavy take 20-30 Seconds)
  • 40 Lateral Box Jump 24/20
  • 30 Sumo Deadlift High Pull
  • 20 Wall Ball
  • 10 Muscle Up + 5/3 Ring Dip
  • 20 Wall Ball
  • 30 Sumo Deadlift High Pull
  • 40 Lateral Box Jump
  • 50 yrd Sled Push
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:

  • Backward Overhead Medball Toss x 5
  • High Box Jump x 1.1.1.1 (Step Down to Lower Box)
  • Band Pull a Parts x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Tempo Clean Complex x1 @ 70% (Clean High Pull, Clean from Floor, 5 Sec eccentric to just below knee, 1 sec pause, Hang Clean from just below knee)

Skill:

WOD
For Time:

  • 50 yrd Sled Push (Heavy take 20-30 Seconds)
  • 40 Lateral Box Jump 24/20
  • 30 Sumo Deadlift High Pull 95/65
  • 20 Wall Ball
  • 10 Muscle Up + 5/3 Ring Dip
  • 20 Wall Ball
  • 30 Sumo Deadlift High Pull
  • 40 Lateral Box Jump
  • 50 yrd Sled Push
Additional:
  • 10 Minutes Mobility

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