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Monday 131209

Great job to William who competed in the WOD4Toys event over the weekend.  He did amazing and got a 20 LB PR on his Clean and Jerk!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Shoulder Press + Push Press + Jerk x 3
  • Supine Row x 6-10

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean + Jerk

Skill:
David’s B-Day WOD:
10 Rds For Time/Load: (15 Minute Time Cap)

  • 1 Clean & Jerk
  • 5 Pull Up
  • 10 Push Up
  • 15 Squats
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Shoulder Press + Push Press + Jerk x 3
  • Supine Row x 6-10

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Clean + Clean + Jerk

Skill:
David’s B-Day WOD:
10 Rds For Time/Load: (15 Minute Time Cap)

  • 1 Clean & Jerk
  • 5 Pull Up
  • 10 Push Up
  • 15 Squats
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: (EMOM)

Build quickly to 85% of your 1-RM Snatch, and then…

  • Snatch x 1 rep @ 85-90%

B) 5 Sets:(EMOM)

Build quickly to 85% of your 1-RM Clean & Jerk, and then…

  • Clean & Jerk x 1 rep @ 85-90%

C) 6 Sets: (Every 2 Minutes)

Front Squat

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

Skill:
WOD:
For Time:

  • 10-9-8-7-6-5-4-3-2-1 Chest To Bar Pull-ups
  • 10 Consecutive Four Square Jumps
Additional:
  • 10 Minutes Mobility

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