Daily #WOD 08-07-2013 Warm-up: - 800m Dolphins Run Stretch/Tech/Strength: Mobility Wod: - Quad & I.T Band Smash 2:00/ - Batman Hip Opener 4:00 - Anterior Compartment Smash 2:00/ Russian Squat Program: W2, D4 - Back Squat; 4,4,4,4,4,4 @ 80% of 1RM Clean; 3,3,(3) to set weight for work capacity Workout: 4 Rounds: - 15 Cleans (135/95)(61/43 kg) - 15 Ring Dips ////////////////// Alternative WODs: ... >from Crossfit Front squat 3-3-3-3-3 reps ... >from Crossfit Park City - 800 Meter Run then - 800 Meter Run then - 800 Meter Run Rest 5 min between Efforts: Post: - Tabata Sit-up ... >from Crossfit Invictus A. Five sets of: - Front Squat x 1 rep Rest as needed In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. Six sets of: - 3-Position Snatch (high hang, mid-thigh, floor) Rest as needed C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes D. Every two minutes, for 10 minutes (5 sets): - Back Squat x 4 reps @ 85% of 1-RM #crossfit youtu.be/LlSyVwOP3d0
Posted on: Mon, 08 Jul 2013 09:33:34 +0000
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