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Call us: 720-289-5789
Call us Text us
Free 3 day pass

Monday 131028

Amazing turnout for Barbells for Boobs.  Thanks to everyone who came out, and thanks to everyone who donated!!!

Essentials

Strength/Skill:
Warm Up:

  • Partner MB Sit Up Tosses x 50 ea.

Strength:

4 Sets:

  • Bench Press x 5

Skill:
WOD:
10 Sets:
AMRAP in 1 Minute:

  • 5 Wall Ball
  • 5 Burpee

*Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Partner MB Sit Up Tosses x 50 ea.

Strength:

4 Sets:

  • Bench Press x 5

Skill:
WOD:
10 Sets:

AMRAP in 1 Minute:

  • 5 Wall Ball
  • 5 Burpee

*Rest 1 Minute
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 x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 5 Sets:

  • Snatch x 1.1.1 (rest 10 seconds between singles)

 

B) 5 Sets:

  • Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011

Skill:
WOD:
5 Sets:

AMRAP in 2 Minutes:

  • 5 Handstand Push-Ups
  • 5 Toes to Bar
  • 5 Ring Dips

Rest 60 seconds
Additional:
OPTIONAL A.M./Additional Session:
A) For times:

  • Run 1600 Meters @ 80-85%
  • Rest 5 minutes
  • Run 1200 Meters @ 85-90%
  • Rest 5 minutes
  • Run 800 Meters @ 90-95%

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