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WOD – Wednesday 12 August 2015

CrossFitStrength & CompetitionRest and Recovery
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  • WOD:
    Every 8 minutes, for 40 minutes (5 sets) of:
    Run 800 Meters
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups
    Note times for each set, and add them for total working time.
  • Conditioning:
    Hawaiian Squats x 8-10 reps per side
    Hollow Body Hold/Rocks x 45-60 seconds

 

  • A:
    Five sets of:
    Front Squat x 2 reps
    Rest as needed
    Loads per set (by %): 65, 75, 85, 90, 90+
  • B:
    Every minute, on the minute, for 10 minutes:
    Snatch x 2 reps
    (reset before each rep)
    Loading suggestions:
    Minutes 1-3: 55-65%
    Minutes 4-6: 65-75%
    Minutes 7-10: 75-85%
  • C:
    Kill Cliff Granite Games Qualifier Week 4

    Complete as many reps as possible in 13 minutes of:
    10 Deadlifts (100/70kg)
    5 Ring Muscle-ups
    10 Deadlifts (115/80kg)
    5 Ring Muscle-ups
    10 Deadlifts (130/90kg)
    5 Ring Muscle-ups
    10 Deadlifts (145/100kg)
    5 Ring Muscle-ups
    10 Deadlifts (155/106kg)
    5 Ring Muscle-ups
    10 Deadlifts (170/115kg)
    MAX Ring Muscle-ups

  • D:
    Ten minutes of:
    Assault Bike @ 65-75%
  • Optional Conditioning Session:
    Five rounds for time of:
    Run 800 Meters @ 85%
    Rest 2 minutes

 

  • 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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