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WOD – Tuesday 2 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1

3 Position Power Snatch 3-3-3

 

Part 2

AMRAP 5 minutes
1 Hang Power Snatch (185/125 lbs)
6 Kettlebell Swings (32/24 kg)

PART 1:

To be done 30 minutes before class

Back squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/4) is the weight we should be aiming for.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for distance:
5 minutes Row
– Rest 5 minutes

– Goal is to hold a pace faster than your average from the 5K last week. The 1:1 work:rest ratio will allow for plenty of recovery between efforts. Try to be 10s faster per 500m than your 5K.

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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