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Monday 140616

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :20 Seconds Toe to Bar
  • :20 Seconds Burpee
  • :20 Seconds Good Mornings

Strength:

4 Sets: (Every 2 Minutes)

  • Squat x 4 (Add 5/10# from Last Week)

Skill:
Meg’s B-Day WOD:
5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans
  • 6 Push Ups
  • 9 Squats

Rest 1 Minutes, and then resume where you left off
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :20 Seconds Toe to Bar
  • :20 Seconds Burpee
  • :20 Seconds Good Mornings

Strength:

Wendler Method Week 7

3 Sets: (Every 2:30 Minutes)

Squat

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

*Percentages are based off of 90% of 1 RM + 10-20LBS.

Skill:
Meg’s B-Day WOD
5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push Ups
  • 9 Squats

Rest 1 Minutes, and then resume where you left off
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:

  • :20 Seconds Toe to Bar
  • :20 Seconds Burpee
  • :20 Seconds Good Mornings

Strength:

A) 8 Sets or Less: (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes)

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:
WOD
5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 185/125
  • 6 Push Ups
  • 9 Squats

Rest 1 Minutes, and then resume where you left off
Additional:
  • 10 Minutes Mobility

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