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Tuesday 131029

Essentials

Strength/Skill:
Warm Up:
3 Sets:

Strength:
10 Sets: (Every 90 Seconds)

  • Power Clean + Front Squat + Clean

Skill:
WOD:
A) AMRAP in 4 Minutes:

  • 1 Clean
  • 1 Pull Up
  • 2 Clean
  • 2 Pull Up
  • 3 Clean
  • 3 Pull Up
  • 4….4…..

Rest 8 Minutes

B) AMRAP in 4 Minutes:

  • 1 Clean
  • 1 Pull Up
  • 2 Clean
  • 2 Pull Up
  • 3 Clean
  • 3 Pull Up
  • 4….4…..
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

Strength:

10 attempts: (Every 90 Seconds)

  • Clean x 1 rep

Skill:
WOD:
A) AMRAP in 4 Minutes:

  • 1 Clean 185/125
  • 1 Chest to Bar Pull Up
  • 2 Clean
  • 2 Chest to Bar Pull Up
  • 3 Clean
  • 3 Chest to Bar Pull Up
  • 4….4…..

Rest 8 Minutes

B) AMRAP in 4 Minutes:

  • 1 Clean 135/95
  • 1 Chest to Bar Pull Up
  • 2 Clean
  • 2 Chest to Bar Pull Up
  • 3 Clean
  • 3 Chest to Bar Pull Up
  • 4….4…..
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:

Strength:

A)10 attempts: (Every 90 Seconds)

  • Clean x 1 rep

B) 6 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 reps @ 75%
  • Set 2 – 3 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Sets 4-6 – 5 reps @ 85%

Skill:
WOD:
3 Sets Each For Times:

  • 500m Row
  • 6 Squat Clean 185/135
  • 12 Toes to Bar
  • 30 Double-Unders
  • Rest 3 Minutes between Sets
Additional:
  • Accumulate 5 Minutes FLR (Each Time you Break Perform 20 Hip Ext.)

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