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04 December | WodBlog | Admin

WOD – Tuesday 4 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 sets

Squat Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

 

Squat Snatch
Find your heaviest 1RM

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
3 rounds for time:
200m Odd object carry
– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts.
Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible. Compare to 11/30.

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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