Essentials
Strength/Skill: |
Warm Up:
2 Rds NFT:
Strength: EMOM For 8 Minutes:
Skill: |
WOD: |
In Teams of 4 Perform AMRAP in 15 Minutes:
*Partner A performs 250m Run, Partner B Performs AMRAP Power Snatch, Partner C Rows for as many Calories, and Partner D Rest. Once Partner A returns from the run, partners will rotate exercise. A goes to Snatch, B goes to Row, C goes to Rest and D goes to Run. |
Additional: |
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Performance
Strength/Skill: | |
Warm Up:2 Rds NFT:
Strength: EMOM For 8 Minutes:
Skill: |
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WOD: | |
In Teams of 4 Perform AMRAP in 15 Minutes:
*Partner A performs 300m Run, Partner B Performs AMRAP Power Snatch, Partner C Rows for as many Calories, and Partner D Rest. Once Partner A returns from the run, partners will rotate exercise. A goes to Snatch, B goes to Row, C goes to Rest and D goes to Run. |
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: | |
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Competition
Strength/Skill: |
Warm up:Strength:Skill: |
WOD: |
Recovery Day A) Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries. |
Additional: |
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