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Wednesday 140205

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (EMOM)

  • 2 Pos Hang Power Clean (Mid Thigh, Just Below Knee)

Skill:
Carlye’s B-Day WOD:
5 Rds For Time

  • 10 Wall Ball
  • 10 Deadlift
  • 10 Wall Ball
  • 10 Hang Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (EMOM)

  • 2 Pos Hang Power Clean (Mid Thigh, Just Below Knee)

Skill:
Carlye’s B-Day WOD:
5 Rds For Time

  • 10 Wall Ball
  • 10 Deadlift
  • 10 Wall Ball
  • 10 Hang Power Clean
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:

Skill:
WOD:
A) “Functional Fitness Games Open 11.4“
AMRAP in 10 minutes:

  • 60 Bar Facing Burpees
  • 30 Overhead squats 120/90
  • 10 Muscle ups

B) 6 Sets: (Every 2:30)
Deadlift

  • Set 1 – 10 reps @ 55% of 1-RM
  • Set 2 – 10 reps @ 65%
  • Set 3 – 6 reps @ 75%
  • Set 4 – 8 reps @ 80%
  • Set 5 – 6 reps @ 85%
  • Set 6 – 4 reps @ 90%

C) 3 Sets:

  • Bent Over Barbell Row x 6-8 @ 2111
  • Rest 60 seconds
  • Weighted Supinated Grip Pull-Ups x 4-6 @ 21X0
  • Rest 60 seconds
  • GH Raises x 6-8 @ 3011
  • Rest 60 seconds
Additional:
  • 10 Minutes Mobility
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