WOD – Thursday 3 September 2015
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- Strength:
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
Set 1: 50% of possible 3-RM x 5 reps
Set 2: 75% of possible 3-RM x 3 reps
Set 3: 85% of possible 3-RM x 2 reps
Set 4: 90-95% of possible 3-RM x 1 rep
Set 5: Test 3-RM
Set 6 (optional): Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts - WOD:
Three rounds for time of:
400 Meter Run
10 Barbell Man-Makers
(push-up, row left, row right, power clean, push press)
- A:
Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk. - B:
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories Row
4 Power Cleans @ 70% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead - C:
Ten sets of:
Back Squat
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 85%
Set 6: 2 reps @ 90%
Set 7: 7 reps @ 75%
Set 8: 7 reps @ 75%
Set 9: 7 reps @ 75%
Set 10: 7 reps @ 75%
Rest exactly 2 minutes between sets.
Set a clock…this should not take more than 30 minutes. - D:
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees
- 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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