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Monday 140519

Essentials

Strength/Skill:
Warm up:

  • Junk Yard Dog

Strength:

3 Sets: (Every 2 Minutes)

  • Overhead Squat x 5 @3111

Skill:
WOD:
3 Rds For Time:

  • 50 Double Unders
  • 10 Overhead Squat 135/95
Additional:
  • 400m Run
  • 500m Row
  • 400m Run

Performance

Strength/Skill:
Warm up:

  • Junk Yard Dog

Strength:

Wendler Method Week 3

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages based off 90% of 1 RM.

Skill:
WOD
3 Rds For Time:

  • 50 Double Unders
  • 10 Overhead Squat 135/95
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:
  • 400m Run
  • 500m Row
  • 400m Run

Competition

Strength/Skill:
Warm up:

  • Junk Yard Dog

Strength:

A) 5 sets:

  • Hang Power Snatch from Mid-Thigh x 3-4
  • Rest 20 seconds
  • Tall Box Jumps x 5 reps @ 05X1 (reset on the ground each time before next jump)
  • Rest 3 minutes

B)10 Sets: (Every 2:30)

Back Squat @ 30X0

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 5 reps @ 80%
  • Set 8 – 5 reps @ 80%
  • Set 9 – 5 reps @ 80%
  • Set 10 – 5 reps @ 80%

Skill:
WOD

(OPTIONAL – If time permits)

2 sets:

  • Double Unders x 20-30
  • Toe To Bar x 10-12
  • Double Unders x 20-30
  • Snatch-Grip Romanian Deadlift x 6-8 @ 3010
  • Double Unders x 20-30
  • GHD Sit-Ups x 20-30 @ 1010
Additional:
  • 10 Minutes Mobility

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