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Saturday 140111

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Sec Jumping Jack
  • :15 Sec Squat
  • :15 Sec Mountain Climber
  • :15 Sec Jump Squat

3 Sets:

  • :15 Sec Plank Hold
  • :15 Sec Superman Hold
  • :15 Sec Side Plank
  • :15 Sec Side Plank

Strength:

  • Partner Odd Object Relay

Skill:
WOD:
AMRAP in 10 Minutes:

  • 800m Run
  • 25 Sit Up
  • 75 Squat
  • 100 Push Ups
  • In Remaining Time Perform as many Burpees as possible:
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:
3 Sets:

  • :15 Sec Jumping Jack
  • :15 Sec Squat
  • :15 Sec Mountain Climber
  • :15 Sec Jump Squat

3 Sets:

  • :15 Sec Plank Hold
  • :15 Sec Superman Hold
  • :15 Sec Side Plank
  • :15 Sec Side Plank

Strength:

  • Partner Odd Object Relay

Skill:
WOD:
AMRAP in 10 Minutes:

  • 800m Run
  • 25 Sit Up
  • 75 Squat
  • 100 Push Ups
  • In Remaining Time Perform as many Burpees as possible:
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 Rds NFT:

  • Rope Climbs x 2-3
  • Handstand Walk x 20-30 ft.
  • Toes to Bar x 10-12

Strength:

Skill:
WOD:
A) 5 sets Each For Times:

  • 5 Power Cleans 225/145
  • 10 Chest to Bar Pull Ups
  • Rest 60 seconds

Rest 5 minutes then:

B) 5 Sets Each For Times:

  • 250m Row
  • 5 Power Snatches 135/95
  • Rest 60 seconds

Rest 5 minutes then:

C) AMRAP in 5 Minutes:

  • 10 Front Squats 135/95
  • 10 Pull-Ups
  • 20 Double-Unders
Additional:
  • 10 Minutes Mobility
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