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01 June | WodBlog | Admin

WOD – Friday 1 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Cluster
3-3-3-3-3

 

Finisher

AMRAP 8 min.

2 Pull-ups / Ring Rows
3 Burpees
4 Air Squats
Each round, add 1 more rep of each movement

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
-2 rounds –
10 Snatch (175/125)
12 Burpee over bar
-2 Rounds –
10 Snatch (115/75)
12 Burpee over bar
-Goal is to finish under the 9 minute cap from regionals. The snatch can be performed as either a power or squat.  A good check point will be if you can start the second section of the workout at the lighter bar at the 6 minute mark. For those of you looking to be a bit more competitive with it, check out how your score would stack up on the regionals leaderboard.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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