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Saturday 140222

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (EMOM)

  • Russian KB Swings x 15 (Heavy)

Skill:
WOD:
A) AMRAP in 5 Minutes

  • 10 Deadlift
  • 50 Jump Rope Singles

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • 4 Pull Up
  • 8 Over Bar Bar Burpee

Rest 3 Minutes

C) AMRAP in 2 Minutes

  • Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (EMOM)

  • Russian KB Swings x 15 (Heavy)

Skill:
WOD:
A) AMRAP in 5 Minutes

  • 15 Deadlift 135/95
  • 30 Double Unders

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • 4 Chest to Bar Pull Up
  • 8 Over Bar Burpee

Rest 3 Minutes

C) AMRAP in 2 Minutes

  • Sit Up
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:

5 Sets:(EMOM)

  • TnG Power Clean x 5

Skill:
WOD:
A) AMRAP in 5 Minutes

  • 15 Deadlift 155/105
  • 30 Double Unders

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • Pull Up
  • Over Bar Burpee

Rest 3 Minutes

C) AMRAP in 2 Minutes

  • Sit Up
Additional:
  • 10 Minutes Mobility
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