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Friday 140307

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Overhead Squat x 5
  • Supine Row x 8-10

Strength:

Skill:
WOD:
Functional Fitness Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:

  •   10 overhead squats, 95 / 65 lb.
  •   10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:

  •   12 overhead squats, 95 / 65 lb.
  •   12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:

  •   14 overhead squats, 95 / 65 lb.
  •   14 chest-to-bar pull-ups

Etc., following same pattern.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Overhead Squat x 5
  • Supine Row x 8-10

Strength:

Skill:
WOD:
Functional Fitness Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:

  •   10 overhead squats, 95 / 65 lb.
  •   10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:

  •   12 overhead squats, 95 / 65 lb.
  •   12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:

  •   14 overhead squats, 95 / 65 lb.
  •   14 chest-to-bar pull-ups

Etc., following same pattern.
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 Sets:

  • Overhead Squat x 5
  • Supine Row x 8-10

Strength:

Skill:
WOD:
Functional Fitness Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:

  •   10 overhead squats, 95 / 65 lb.
  •   10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:

  •   12 overhead squats, 95 / 65 lb.
  •   12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:

  •   14 overhead squats, 95 / 65 lb.
  •   14 chest-to-bar pull-ups

Etc., following same pattern.

Additional:
  • Mobility
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