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Tuesday 140520

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Wall Climbs x 1-3
  • Strict Pull Up x 4-6
  • Knee to Elbow x 6-8

Strength:

4 Sets: (Every 2:30 Minutes)

  • Shoulder Press x 5 (Increase 5/10# from last week)

Skill:
WOD:
For Time:

  • 25 Dip/Push Up
  • 20 Push Press 95/65
  • 20 Split Squat Switch
  • 15 Dip/Push Up
  • 20 Push Press 95/65
  • 20 Spit Squat Switch
  • 15 Burpee Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Wall Climbs x 2-4
  • Muscle-Ups x 3-8 (Strict if you have them)
  • Toes to Bar x 10-12

Strength:

Wendler Method Week 3

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages based off 90% of 1 RM.

Skill:
WOD
For Time:

  • 45 Ring Dips
  • 30 Push Press 95/65
  • 30 Split Squat Switch
  • 30 Ring Dips
  • 30 Push Press 95/65
  • 30 Spit Squat Switch
  • 15 Bar Muscle-Ups
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 Minute Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Climbs x 3-4
  • Muscle-Ups x 3-8 (Strict if you have them)
  • Toes to Bar x 10-12

Strength:

A)10 Sets: (Every 90 Seconds)

  • Split Jerk x 1 (Perform all sets between 80-95% of your 1-RM.)

B) 3 sets:

  • Snatch Push Press x 3
  • Rest 90 seconds
  • Weighted Pull-Ups @ 80-85% x 3
  • Rest 90 seconds

Skill:
WOD
For Time:

  • 45 Ring Dips
  • 30 Push Press 95/65
  • 30 Split Squat Switch
  • 30 Ring Dips
  • 30 Push Press 95/65
  • 30 Spit Squat Switch
  • 15 Bar Muscle-Ups
Additional:
  • 10 Minutes Mobility
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