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19 October | WodBlog | Admin

WOD – Friday 19 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

15 Hurdle Jumps
15 GHD Sit-ups
15/12 Cal. Assault Bike
Rest 1 min.

 

To be done 60 minutes before class
Muscle Snatch
1-1-1-1-1
-Build to the heaviest weight for today.
Power Snatch
1-1-1-1-1
-Build to the heaviest weight for today.
Snatch
1-1-1-1-1
-Build to the heaviest weight for today. Goal is to incrementally increase across all 15 singles.
Snatch grip, Stiff-leg Deadlift
8-8-8
-Use the same weight as your heaviest power snatch from today, across each set.
Do the gym programming (RX’d or competitor) for the day.

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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