Blog

WOD – Wednesday 13 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Snatch

5-5-5

 

Do the gym programming (RX’d or competitor) for the day.
Then,
Back Squat
5-5-5-5-5
– Use the heaviest weight possible on each set.
Rest 15 minutes
5 Rounds for time:
15 cal Assault Bike
15 Deadlifts (155/105)
-Goal is to finish under 10 minutes, and if you really want to push, try for under 7. The deadlifts are light, but that is no excuse for sacrificing proper mechanics for speed. Keep a neutral back position and make your legs do the work, no matter how much they are burning.

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: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

No Comment