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Wednesday 131009

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Banded Good mornings x 15-20
  • Banded Lateral Steps x 10 ea

Skill:

  • Team Row
WOD:
21-15-9 For Time:

  • Deadlift
  • x3 Double Unders (63-45-27)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

  • Banded Good mornings x 15-20
  • Banded Lateral Steps x 10 ea

Skill:

  • Team Row
WOD:
21-15-9 For Time:

  • Deadlift 275/185
  • x3 Double Unders (63-45-27)
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:

  • Dynamic Warm Up

Strength:

A) 8 sets or Fewer (Every 3 Minutes)

Back Squat

  • Set 1 – 4 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 1 rep @ 95%
  • Sets 5-8 – Find new 1-RM Squat

Skill:
WOD:
A) 3 Rds For Time:

  • 20 Russian KB Swings 70/55
  • 10 Box Jumps 30/24

Rest 5-7 minutes, and then . . .

C) 4 Sets For Max Reps:

  • 60 seconds of Wall Ball Shots
  • 60 seconds of Rest

(Challenge yourself to get as far north of 100 reps as possible.)
Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 10 Sets:

  • Run 90 seconds @ 70-75%
  • Run 30 seconds @ 85-90%

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