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Wednesday 140416

Essentials

Strength/Skill:

Warm up:

3 Sets

Good Mornings x 6
Hang Muscle Clean x 3
Hang Power Clean x 3
Push Press x 3
Push Jerk x 3

Strength:

Skill:

WOD:

For Load:

3-3-3-3 Push Jerk
3-3-3-3 Hang Power Clean
3-3-3-3 Deadlift

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets Good Mornings x 6 Hang Muscle Clean x 3 Hang Power Clean x 3 Push Press x 3 Push Jerk x 3 Strength: Skill:
WOD:
For Load: 3-3-3-3 Push Jerk 3-3-3-3 Hang Power Clean 3-3-3-3 Deadlift	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:

3 Sets For Time:

10 Burpees Plate Jumps
10 Toes to Bar
10 Box Jumps 30/24

Rest 2 minutes

Strength:

6 Sets: (Every 2:30)

Hang Clean + Front Squat + Clean + Jerk

Let Feel Dictate Loading

Skill:

WOD:

A) AMRAP in 5 Minutes:

5 Deadlift 275/185
10 Burpees Over the Bar

Rest 5 Minutes Then:

B) AMRAP in 5 minutes of:

10 Shoulder to Overhead 135/95
10 Handstand Push Ups
30 Double Unders

Additional:

Mobility

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