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25 May | WodBlog | Admin

WOD – Friday 25 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #8 – JERK SNATCHER

 

Gymnastics
Max Chest-to-bar Pull-up

 

Jerk Snatcher
20 Clean and Jerk
20 Snatch
(135/95 lb.)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
“Tabata” 
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?
Rest 4 minutes
“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is over 10.
For Quality:
3 x 20 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.

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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