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15 October | WodBlog | Admin

WOD – Monday 15 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 min. Back Squats
1 min. Squat Hold
3 min. Split DB Cleans
1 min. Ring Hold
3 min. Over-unders
1 min. Handstand Hold
3 min. Split DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)

 

DB load: 50/35 lb.
Barbell load: 95/65 lb.

 

To be done 60 minutes before class
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
For time:
20 Power clean & Push Jerk (225/155)
– Goal is to finish under 10 minutes, with great times closer to under 5 minutes. Should be a heavy weight, but still able to be completed at a 2 reps per minute pace at the minimum.
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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