Athletes expressing their fitness in beautiful Colorado!!!
Essentials
| Strength/Skill: |
| Warm up:
2 Sets:
Strength: A) 3 Sets: (Every 2 Minutes)
B) 3 Sets: (Every 90 Seconds)
Skill: |
| WOD: |
3 Rds For Time:
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| Additional: |
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Performance
| Strength/Skill: | |
| Warm up:
2 Sets:
Strength: Wendler Method Week 7 A) 3 Sets: (Every 2:30 Minutes) Deadlift
*Percentages are based off of 90% of 1 RM + 10-15 LBS. B) 3 Sets: (Every 90 Seconds)
Skill: |
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| WOD |
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3 Rds For Time:
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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: | |
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Competition
| Strength/Skill: |
| Warm up:
2 Sets:
Strength: A) 4 Sets: (Every 2 Minutes)
Load by feel here, don’t let your ego push you further than necessary. If the load feels heavy, settle in there. B) 8 Sets: (Every 90 Seconds)
Loads per set (by %): 70, 75, 80, 80, 85, 85-90, 90, 90-95 Skill: |
| WOD |
3 Rds For Time:
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| Additional: |
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