WOD – Wednesday 14 October 2015
CrossFitStrength & CompetitionRest and Recovery
- Strength:
Take 15-20 minutes to build to a 1-RM Strict Shoulder Press - WOD:
Complete as many rounds and reps as possible in 10 minutes of:5 Hang Power Cleans (60/40kgs)
10 Pull-Ups
15 Hand-Release Push-Ups - Conditioning:
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 secondsSCORE ROW WEIGHT
- A:
Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)
Focus on perfect mechanics and positioning. - B:
Back Squat:
* Set 1: 5 reps @ 55%
* Set 2: 3 reps @ 65%
* Set 3: 1 rep @ 75%
* Set 4: 1 rep @ 85%
* Set 5: 1 rep @ 90%
* Set 6: 1 rep @ 95%
* Set 7: 1 rep @ 101-102%
* Set 8 (optional): Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles. - C:
For time:
50 Meter (150 foot) Handstand Walk - D:
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (65/45kgs)
- 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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