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WOD – Friday 29 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Power Clean (155/115lbs)
20 Jerk
15 Power Clean and Jerk

PART 1:

To be done 45 minutes before class

Back Squat
5-3-1-1-3-5
– Use the heaviest weight you can for each set.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 30 minutes

3 rounds for time:
500m Row
15 HS push ups, deficit (8”/4”)
3 Legless Rope climbs

– Goal is to finish under 12 minutes. It will be tempting to coast on the rower, stick to a good pace and be smart with your sets on the HS push ups.

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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