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Wednesday 131113

Essentials

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

6 Sets: (Every 90 Seconds)

  • Hang Power Snatch + Power Snatch + Overhead Squat

Skill:
WOD:
In Teams of 4 Perform Complete AMRAP in 14 Minutes:

  • 250/200m Row
  • KB Swing
  • Wall Ball
  • Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Ankle Mobility

Strength:

8 Sets:(EMOM)

  • Hang Snatch + Snatch

Skill:
WOD:
In Teams of 4 Perform Complete AMRAP in 14 Minutes:

  • 250/200m Row
  • KB Swing
  • Wall Ball
  • Rest
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:

  • Ankle Mobility

Strength:

A) 8 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4-8 – 1 rep @ 95-105%

B) 5 Sets:

  • Muscle Snatch x 1 (build to heavy muscle snatch over the course of the 5 sets)
  • Rest 30 seconds
  • Stationary Dips x 15-20 (add weight if you can make all 20 reps at bodyweight)
  • Rest 30 seconds

C) 3 Sets:

  • Snatch Pull x 3 @ 100% of 1-RM Snatch
  • Rest 45 seconds
  • GHD Sit-Ups x 15-20
  • Rest 45 seconds

Skill:
WOD:
For Time:

  • 800m Run
  • Choose Goat
  • 800m Run

*Choose a goat, that you’ve been working on.  Discuss it with your coach and come up with a rep range that is suitable.
Additional:
  • Mobility

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