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Monday 140120

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets:

DB Walking Lunges x 8-10 ea
V-Ups x 8-10

Skill:

WOD:

6 Sets for Max Reps:

20 seconds of KB Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 5 Sets: (Every 3 Minutes) 3/6 Front Squat/Back Squat @ 94% of 140117 Skill:
WOD:
6 Sets for Max Reps: 20 seconds of KB Swings 10 seconds of Rest 20 seconds of Burpees 10 seconds of Rest	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) 6 Sets: (Every 2 Minutes)

Front Squat x 1 rep @ 85-95%

B) 10 Sets: (EMOM)

Hang Clean + Jerk @ 85-90%

C) For times:

185/135 lb Ground to Overhead x 10
Rest 2 minutes
155/105 lb Ground to Overhead x 10
Rest 2 minutes
135/95 lb Ground to Overhead x 10

Skill:

WOD:

4 Sets Each For Times:

20 Double-Unders
15 Wall Ball Shots 30/20
10 Chest to Bar Pull Ups
Rest 60 seconds

Additional:

10 Minutes Mobility

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