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Wednesday 140702

1
Jul

Wednesday 140702

Essentials

Strength/Skill:
Warm up:3 Sets:

  • Backward overhead MB Toss x 5
  • High Box Jump x 1.1.1.1 (Step Down to lower box)

Strength:

4 Sets: (Every 2 Minutes)

  • Deadlift x 3 (Add 5/10# from 2 weeks ago)

Skill:

WOD:
For time:

  • 15 Power Cleans
  • 30 Sit Ups
  • 20-30 Box Jumps
  • 10-15 Burpee Pull Up
  • 20-30 Dumbbell Push Press
  • 30 Double-unders/X2 Single Unders
  • 15 Thrusters
  • 20-30 Pull-ups
  • 20-30 Burpees
  • 100-200′ Overhead Walking Lunges
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Backward overhead MB Toss x 5
  • High Box Jump x 1.1.1.1 (Step Down to lower box)

Strength:

Wendler Method Week 9

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 new calculated max.

Skill:

Jessa’s B-Day WOD
“2009 CrossFit Games Final Individual Event”For time:

  • 15 Squat Cleans 155/100
  • 30 Toes-to-Bar
  • 30 Box Jumps 24/20
  • 15 Burpee Pull Up
  • 30 Dumbbell Push Press 40/25
  • 30 Double-unders
  • 15 Thrusters 135 lbs/95
  • 30 Pull-ups
  • 30 Burpees
  • 300′ Overhead Walking Lunges 45/25
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • Backward overhead MB Toss x 5
  • High Box Jump x 1.1.1.1 (Step Down to lower box)

Strength:

A) 10 Sets: (EMOM)

  • High Hang Clean + Clean @ 65-80% of 1-RM Clean

*Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B) 9 Sets: (Sets 1-5 EMOM, Sets 6-9 Every 2 Minutes)

Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep

and then….

  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep

and then…

  • 80% Back Squat x Max Reps @ 20X1

*no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over

Jessa’s B-Day WOD
“2009 CrossFit Games Final Individual Event”For time:

  • 15 Squat Cleans 155/100
  • 30 Toes-to-Bar
  • 30 Box Jumps 24/20
  • 15 Muscle Up
  • 30 Dumbbell Push Press 40/25
  • 30 Double-unders
  • 15 Thrusters 135 lbs/95
  • 30 Pull-ups
  • 30 Burpees
  • 300′ Overhead Walking Lunges 45/25
Additional:
  • 10 Minutes Mobility

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