WOD – Friday 16 October 2015
CrossFitStrength & CompetitionRest and Recovery
- Skill and Strength:
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + JerkBuild over the course of the 8 sets to today’s heavy.
- WOD:
Every minute, on the minute, for 15 minutes:*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps*Load can vary from minute to minute. Post total amount in kg successfully cleaned.
Ie. add up each reps weight in kg, and add all the reps together for a Total weight over the 15min
PROGRAM NOTE â This week we will be doing some testing to get baseline data to utilize in our next and final full cycle of 2015. Please give your full effort in each of these testing sessions and be sure to report your scores. The next cycleâs emphasis will be heavily influenced on what we see in the testing results this week. Thank you!
- A:
Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch) - B:
Every 3 minutes, for 15 minutes (5 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J - C:
“Khufu”
For time:
10 Power Cleans (95/65 kgs)
20 Strict Handstand Push-Ups
30 Alternating Dumbbell /KB Snatch (32/24 kg)
40 Wall Ball Shots (10/7kg)
50 Calorie Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatch (10/7kg)
20 Strict Handstand Push-Ups
10 Power Cleans (95/65 kgs) - D:
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
- 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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