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Tuesday 131105

Essentials

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:
4 Sets:

  • Front Squat x 3

Skill:
WOD:
AMRAP in 10 Minutes:

  • 9 Goblet Squat
  • 7 Burpee
  • 5 DB Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

4 Sets:

  • Front Squat x 3 @85%

Skill:
WOD:
AMRAP in 10 Minutes:

  • 9 Back Squat 155/105 (Bar Must Come From Floor)
  • 7 Burpee
  • 5 Shoulder to Overhead
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:

  • Shoulder Mobility

Strength:

A) 4 Sets: (Every 3 Minutes)

  • Clean x 1.1.1.1.1 (rest 10 seconds between singles)

*Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

B) 7 Sets (Every 2:30)
Back Squat

  • * Set 1 – 5 reps @ 75%
  • * Set 2 – 3 reps @ 85%
  • * Set 3 – 1 rep @ 90%
  • * Sets 4-7 – 4 reps @ 85-90%

Skill:
WOD:
A) AMRAP in 6 Minutes:

  • 3 Power Clean 185/135
  • 6 Box Jump 30/24
  • 9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

B) AMRAP in 4 minutes:

  • 2 Shoulder to Overhead 185/135
  • 4 Burpee Over the Box 24/20
  • 6 Pull-Ups
Additional:
  • 100 V-Ups For Time:

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