WOD – Wednesday 19 August 2015

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WORKOUT OF THE DAY

STRENGTH

Hang Power Clean 3-3-3-3-3

***Build up over the course of each set finishing with your heaviest set.  Start from the Hang position and catch in a partial squat, staying above parallel.

METCON

16 min EMOM (every 2 mins)

1 Hang Power Clean
10 Pull-ups
20 Double Unders

***If you are struggling with the pull-ups, scale reps to 5 or do 10 Ring Rows instead. If you cannot do one double under, do 40 singles. If you have got double unders but are still working on them, do 10. The idea is to finish each set with time to rest before you start again.

COMPETITION TRAINING(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.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

C.
Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets.

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 @ 80-85% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds under your 5k PR pace
Rest 60 seconds

 

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About AB

Crossfit Coach

Posted on August 19, 2015, in WOD and tagged , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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