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WOD – Wednesday 8 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Skill & Strength

Work up to a heavy 5-rep Front Squat

 

WOD

3 rounds

400-m Run
20 Front Squats (95/65 lb.)

 

To be done 45 minutes before class
Hang Power Snatch
2-2-2-1-1-1
– Build to a heavy single for the day.
Snatch Grip Deadlift
3-3-3-2-2-1-1
-Start at the weight you hit for the heavy single hang power snatch, and add weight each set until you are at a weight heavier than your snatch 1RM.
4 Rounds for time:
20 Deadlifts (235/165)
20m HS walk
– Goal is to do each round with as few breaks as possible. The reps and distance are set to be slightly more challenging. Try to find a 20m (60ft) space so you can do the HS walk without having to turn around, if possible.
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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