Call Us: (720) 335-5591

Wednesday 140618

17
Jun

Wednesday 140618

Athletes expressing their fitness in beautiful Colorado!!!

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • 60 Yard Shuttle

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Deadlift x 4 (Add 5/10# from Last Week)

B) 3 Sets: (Every 90 Seconds)

  • Bent Over Barbell Row x 10

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 21 Box Jump Overs
  • 12 Goblet Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • 60 Yard Shuttle

Strength:

Wendler Method Week 7

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

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

*Percentages are based off of 90% of 1 RM + 10-15 LBS.

B) 3 Sets: (Every 90 Seconds)

  • Bent Over Barbell Row x 10

Skill:

WOD
3 Rds For Time:

  • 400m Run
  • 21 Box Jump Overs
  • 12 Overhead Squat 95/65
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:

2 Sets:

  • 60 Yard Shuttle

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Front Squat x 2

Load by feel here, don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B) 8 Sets: (Every 90 Seconds)

  • Hang Snatch + Snatch

Loads per set (by %): 70, 75, 80, 80, 85, 85-90, 90, 90-95

Skill:

WOD
3 Rds For Time:

  • 400m Run
  • 21 Box Jump Overs
  • 12 Overhead Squat 135/95
Additional:
  • 10 Minutes Mobility

Leave a Reply