WOD – Wednesday 5 August 2015

Julie and Roger leading the charge for the "Heritage Listed Crew" - 54 and 55 years old.  Awesome !

Julie and Roger leading the charge for the “Heritage Listed Crew” – 54 and 55 years old. Awesome !

WORKOUT OF THE DAY

STRENGTH

Deadlifts 21-21-21

***Find a weight that allows you to go unbroken but maintain good form.

METCON

15 min AMRAP (in pairs)

50 Wallballs

50 Box Jumps

50 Pull-ups

 

COMPETITION TRAINING

(from CrossFit Invictus)
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

B.
Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
Rest as needed

Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

C.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 70-80%
(hold for 3 seconds in receiving position and ensure perfect footwork)

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single

 

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About AB

Crossfit Coach

Posted on August 5, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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