WOD – Thursday 13 August 2015
CrossFitStrength & CompetitionRest and Recovery
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- Strength:
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics. - WOD:
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (60/45kg)
12 Alternating Overhead Reverse Lunges (60/45kg)
12 Ring Dips
- A:
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to todayâs heavy double. - B:
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) â 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95 - C:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday - D:
Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb - Optional Additional Conditioning Session:
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after todayâs primary work.
Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%
- 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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