WOD – Thursday 20 August 2015
CrossFitStrength & CompetitionRest and Recovery
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We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za
- Skill and Strength:
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch. - WOD:
Every 6 minutes, for 18 minutes (3 sets), for times:
60/40kg Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters
- A:
Every minute, on the minute, until you miss the same weight twice:
Snatch x 1 rep
Men’s Loading (in lbs): 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125
Women’s Loading (in lbs): 25, 30, 35, 40,45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100 - B Amanda:
Complete rounds and 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (65/40kg)Rest until the running clock reaches 20:00, and then…
- C:
“The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads (70/50kgs)
80 Deadlifts (70/50kgs)Compare your times on both Amanda and The Sandwich to those put up by the 2015 CrossFit Games teen and masters competitors. I was inspired by some of those young kids, as well as the masters who still look and perform like young kids in their prime.
- 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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