Blog

20 June | WodBlog | Admin

WOD – Wednesday 20 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 24 minutes

500-m Row
21 Box Jumps (24/20 in.)
15 Hang Power Cleans (185/135 lb.)

To be done 45 minutes before class
Front Squat (pause)
2-2-2-2-2
– Use the heaviest weight possible on each set. 2 second pause in the bottom position.
Clean & Jerk
1-1-1-1-1
-Build to a heavy single for the day
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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment