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Tuesday 130806

Essentials

Strength/Skill:
Warm Up:

3 Sets NFT:

  • High Elbow Ext. Rotation x 10
  • Supine Row x 10
  • Wall Ball x 10

Strength:

4 Sets: (Every 2 Minutes)

  • Thruster x 4
  • Double Under x 15-25

Skill:
WOD:
4 Rds For Time:

  • 10 DB Thrusters
  • 400m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets NFT:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer 2″, 4″, 6″
  • Overhead Squat x 3
  • Hang Power Snatch x 3

Strength:

EMOM For 4 Minutes

  • Snatch x 3

EMOM For 4 Minutes

  • Clean & Jerk x 3

Skill:
WOD:
4 Rds For Time:

  • 8 Ground to Overhead 135/95
  • 400m Run

*Ground to Overhead=Snatch or Clean & Jerk
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) 3 Sets Each For Time:

  • 4 Muscle-Ups
  • 8 Handstand Push-Ups
  • 12 Chest-to-Bar Pull-Ups
  • 16 Alternating Pistols
  • 40 Double-Unders

*Rest 2 minutes Between Sets

B) Take 12 Minutes to Build to today’s 1 RM Jerk

Skill:
WOD:
A) For Total Reps:

  • 30 seconds of Shoulder to Overhead 205/145
  • 90 seconds of Rest
  • 30 seconds of Shoulder to Overhead 185/135
  • 90 seconds of Rest
  • 30 seconds of Shoulder to Overhead 165/125

Rest 2-3 Minutes

B) For Time:

  • 75/50 Ring Push Ups
Additional:
  • 10 Minutes Mobility

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