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08 May | WodBlog | Admin

WOD – Tuesday 8 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

18-12-9
DB Front Squat (50/35 lb.)
Box Jump (30/24″)

 

Rest 2 min.

 

21-15-9
DB Front Squat (45/25 lb.)
Box Jump (24/20″)

To be done 60 minutes before class
Push Press
2-2-2-2-2
– Use the heaviest weight possible on each set
Front Squat
2-2-2-2-2
– Use the heaviest weight possible on each set
Stiff-leg Deadlifts
3×8
– Use a consistent weight across all working sets.
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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