Tuesday 18th October 2016 – WOD & Barbell

17th October 2016

marek

The lovely Marek who has thrown himself into CrossFit since he started

WOD 1

In 10 mins rotate through in any order:

  • 1 length of the gym handstand walk / 6 wall climbs
  • 5 L-pull ups
  • 10 strict ring dips/box dips
  • 3 Handstand to forward roll/ forward roll
  • 5 Candle stick rolls

 

 

 

 

Additional Work

10 mins after the wod:

For time:

27-21-15-9
cal row
TTB

* aim to finish in 6-7 mins, go fast on the row because ttb will tire

 

 

Barbell 

1. OHS complex:

2. Snatch warm-up from the ground

3. Power snatch + deep power snatch + snatch
3.1 Find your daily max in the complex. Drop the bar after each lift.
3.2 Drop down to 90% and do three additional sets of the complex but this time by taking the bar down and re-setting in the starting position.
3.3 Drop down to 80% for two additional sets of the complex but 2+2+2. First do both power snatches, then both deep power snatches and then the snatches. Still taking the bar down and re-setting in the starting position.
3.4 Drop down to 70% for one additional set of the complex but 3+3+3. Still taking the bar down and re-setting in the starting position.
3.5 Drop down to 45kg and do one additional set of the complex but 5+5+5. You still can’t drop the bar but must re-set from the floor. If you lose your balance by stepping forward in the catch the whole set is a no-rep and you’ll have to start over after taking a break.

 WOD2

In 25 mins complete:

Back Squats
5-5-3-3-1-1-10

*Aim to complete a set every 3-4 mins
*Increase with each set (Apart from the 10 reps)
*Aim for a heavy 10, don’t be afraid to fail

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