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Friday 131025

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Back Squat x 2 @ 70%

Skill:
Kelsey’s B-Day WOD:
For time:

  • 100 Double Unders

Then

21-15-9

  • Thruster 95/65
  • Box Jump
  • Ring Push Up

Then

  • 100 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Back Squat x 2 @ 70%

Skill:
Kelsey’s B-Day WOD:
For time:

  • 100 Double Unders

Then

21-15-9

  • Thruster 95/65
  • Box Jump
  • Ring Push Up

Then

  • 100 Double Unders
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:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Snatch Balance + Overhead Squat

B) 5 Sets: (Every 2 minutes)

  • Front Squat x 3 reps @ 85% of 1-RM

Skill:
Kelsey’s B-Day WOD:
For time:

  • 100 Double Unders

Then

27-21-15-9

  • Thruster 95/65
  • Box Jump
  • Ring Push Up

Then

  • 100 Double Unders
Additional:
A) 6 Sets: (Every 2:30)
Bench Press

  • * Set 1 – 6 reps
  • * Set 2 – 4 reps
  • * Set 3 – 2 reps
  • * Set 4 – 5 reps with set 2 load
  • * Set 5 – 3 reps with set 3 load
  • * Set 6 – 1 rep (heavy)

B) For Time:

  • 75 Weighted Sit Up

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