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Friday 130726

Essentials

Strength/Skill:
Warm Up:

  • 600m Run

Strength:

Skill:

  • Deadlift Technique
WOD:
Every 3 Minute for 6-8 Sets:

  • 5 Deadlift
  • 13 Push Up
  • 9 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 600m Run

Strength:

Skill:

  • Deadlift Technique
WOD:
Benchmark Friday!!!

“McGhee”

AMRAP in 30 Minutes:

  • 5 Deadlift 275/185
  • 13 Push Up
  • 9 Box Jump
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:

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

Strength:

A) EMOM For 12 Minutes:
Snatch x 1 rep

  • Sets 1-2 – 45-55%
  • Sets 3-4 – 55-65%
  • Sets 5-6 – 65-75%
  • Sets 7-8 – 75-85%
  • Sets 9-10 – 85-90%
  • Sets 11-12 – 90+%

B) EMOM For 12 minutes:
Clean & Jerk x 1 rep

  • Sets 1-2 – 45-55%
  • Sets 3-4 – 55-65%
  • Sets 5-6 – 65-75%
  • Sets 7-8 – 75-85%
  • Sets 9-10 – 85-90%
  • Sets 11-12 – 90+%

C) Back Squat (Every 2 Minutes For Sets 1-3, Every 3 Minutes Sets 4-6)

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Sets 4-6 – 1 rep @ 90-95%

Skill:
WOD:
For time: (10 minute Cap)

  • 15 Power Cleans 185/125
  • 30 Ring Dips
  • 10 Power Cleans
  • 20 Ring Dips
  • 5 Power Cleans
  • 10 Ring Dips
Additional:
  • 10 Minutes Mobility

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