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Wednesday 131106

Essentials

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:
4 Sets:

  • Deadlift x 3

Skill:
Val’s B-Day WOD:
AMRAP in 15 Minutes:

  • 20 Toe to Ring
  • 30 Box Jump
  • 40 Knee to Elbow
  • 50 Pull Up
  • 60 Sit Up
  • AMRAP Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

4 Sets:

  • Deadlift x 3

Skill:
Val’s B-Day WOD:
AMRAP in 15 Minutes:

  • 20 Toe to Ring
  • 30 Box Jump
  • 40 Knee to Elbow
  • 50 Pull Up
  • 60 Sit Up
  • AMRAP Burpee
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:

  • Jerk Balance x 3 reps

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

B) 6-8 Sets:

  • Split Jerk x 1 rep @ 80-90%

Skill:
WOD:
3 Sets:

  • Max Unbroken Muscle-Ups
  • Rest 30 seconds
  • 5 Weighted Stationary Dips
  • Rest 30 seconds
  • 5 Weighted Stationary Dips
  • Rest 30 seconds
  • Max Unbroken Stationary Dips (Bodyweight Only)
  • Rest 30 seconds
  • Row 500 Meters @85-90% (work on speed start, followed by perfect mechanics)
  • Rest 2-3 minutes
Additional:
OPTIONAL A.M./Additional Session:

  • Terrain Run – Run for 30-40 minutes at a moderate pace in nature.

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