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WOD – Friday 29 July 2016

CrossFitRest and Recovery
  • Skill and Strength:
    Every 2 minutes, for 20 minutes (10 sets):
    High Hang Snatch + Hang Snatch + Snatch

    Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads you used for last snatch session.

  • WOD:
    Three sets for max calories/reps of: (3x8min rounds = 24min)
    60 seconds of Double Unders
    Rest 60 seconds
    60 seconds of Strict Pull-Ups
    Rest 60 seconds
    60 seconds of Rowing for Calories/Run 300m
    Rest 60 seconds
    60 seconds of Burpee Box Jump-Overs (24″/20″)
    Rest 60 seconds
  • 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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