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Tuesday 140128

Essentials

Strength/Skill:
Warm up:

3 Sets

  • Handstand Hold x 20-30 Seconds
  • Double Unders x 30-40
  • Strict Knee to Elbow x 6-8

Strength:

3 Sets: (EMOM)

  • Push Up with 3 Second Pause at the top x Max Rep
  • Partner MB Lateral Tosses x 10 ea.

Skill:
WOD:
5 Sets:

AMRAP in 3 Minutes

  • 4 Push Press
  • 6 KB Swing
  • 8 Box Jump

Rest 1 Minute, Resume each round where you finished the previous round.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets

  • Handstand Hold x 20-30 Seconds
  • Double Unders x 30-40
  • Strict Knee to Elbow x 6-8

Strength:

3 Sets: (EMOM)

  • Ring Push Up with 3 Second Pause at the top x Max Rep
  • Partner MB Lateral Tosses x 10 ea.

Skill:
WOD:
5 Sets:

AMRAP in 3 Minutes

  • 4 Push Press 115/75
  • 6 KB Swing 55/35
  • 8 Box Jump

Rest 1 Minute, Resume each round where you finished the previous round.
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 Rds NFT:

  • Nose-to-Wall Handstand Hold x 45-60 seconds
  • Double-Unders x 50 (note whether these are unbroken each set)
  • L-Sit x 60 seconds (accumulate in smaller clusters if necessary)

Strength:

6 sets:(Every 2 Minutes)

  • Snatch x 1 rep @ 90-95%

Skill:
WOD:
A)For time (against a running clock):

  • 500m Row
  • 10 Power Snatches 155/105
  • 20 Toes to Bar

When the clock reaches 8:00, complete:

B)For Time:

  • 500m Row
  • 15/10 Muscle-Ups
  • 30 Shoulder to Overhead 155/105

When the clock reaches 16:00, complete:

C)For Time:

  • 500m Row
  • 20 Toes to Bar
  • 40 Handstand Push Ups

When the clock reaches 24:00, complete:

D)For Time:

  • 500m Row
  • 25 Burpees Over Bar
  • 50 Ring Dips
Additional:
  • 10 Minutes Mobility

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