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Tuesday 140211

Hangover Classic Amber Jerk

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

5 Sets:

  • 2 Position Power Snatch (High Hang, Mid Thigh) + Overhead Squat

Skill:
Amber’s B-Day WOD:
For Time:

21-15-9

  • Wall Ball
  • Hang Power Clean

15-12-9

  • Pull Ups
  • Overhead Squat

12-9-6

  • Handstand Push Ups
  • Front Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

5 Sets:

  • 3 Position Snatch (High Hang, Mid Thigh, Below Knee)

Skill:
Amber’s B-Day WOD:
For Time:

21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
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, NFT:

  • Muscle-Ups x 3-8
  • Nose to Wall Handstand Hold x 60 seconds
  • Double Unders x 50

Strength:

4 Sets:

  • 3-Position Snatch @ 75-80% (high hang, mid-thigh, below the knee)

Skill:
Amber’s B-Day WOD:
For Time:

21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • 10 Minutes Mobility
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