29 May 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting
A1) Snatch: All at % of 1RM Snatch

Every 90 seconds for 6 minutes (4 sets):
1 Muscle Snatch + 1 Overhead squat <70%

Immediately into…

Every 90 seconds for 6 minutes (4 sets):
2 Power Snatch @ 75-80%

Immediately into…

Every 90 seconds for 9 minutes (6 sets):
1 Snatch + 1 Overhead squat @ 80-85%

A2) Clean & Jerk: All at % of 1RM Clean & Jerk

Every 90 seconds for 12 minutes (8 sets):
1 Front Squat + 1 Split Jerk (racks allowed)

Sets 1&2 @ 70%
Sets 3&4 @ 75%
Sets 5&6 @ 80%
Sets 7&8 @ 85%
*Pause at receiving position of split jerk for 2 seconds before recovering

Immediately into...

Every 20 seconds for 2 minutes (6 sets) of:
1 Power Cleans & Push Jerk @ 70-80%

Competition Class (9.30 - 11 am)

A) Weightlifting: As above

B) Strength: Deadlift
1x10 reps @ 55% of 1-RM
1x10 reps @ 65%
1x6 reps @ 75%
1x8 reps @ 80%
1x6 reps @ 85%
1x4 reps @ 90%
- Rest 2-3 minutes between sets - 

C) Accessory Work
3-5 sets of:
8 Barbell glute bridge
- Rest as needed -
6/6 Landmine rows
- Rest as needed -

Engine Work (8.30 - 9.30 am)

A) Conditioning: Threshold Method

6 x 3 minutes on : 3 minutes off
300m Row
In remaining time, perform an AMRAP, alternating between A1 and A2:
A1) 10 Kettlebell Swings + 10 Burpees
A2) 10 Wall balls + 10 Box jumps

* Focus: Go hard, but keep moving. The aim is to work at a high level of power output, but a level that you can sustain for the full interval period.