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Friday 12/9 WoD

8
Dec

Friday 12/9 WoD

STRENGTH/SKILL:
Touch-and-Go Deadlift 8-8-8-8
TIMECAP: 25:00

Notes
Build over the first three sets. The third set should be well under maximal, leaving two good reps in the tank. Drop 10% for the fourth set.

CONDITIONING:
As Far As Possible in 10 minutes:
1 Snatch, 75#/55#
1 Box Jump, 24″/20″
2 Snatch
2 Box Jumps
3 Snatch
3 Box Jumps
etc

Any snatch variant is acceptable.

TARGET INTENSITY: 9.5

SCALING GUIDE
Snatch: Athlete should be able to complete rapid, touch-and-go reps.
MOD1: Scale load accordingly.
MOD2: Hang Power Snatch

Box Jump: Non-competitors/advanced athletes should step down.
MOD1: Step up/down

EXTRA WORK:
1) Back Squat 6×6, use 90% of this week’s heaviest set of 8

Notes
If the athlete did not complete this week’s sets of 8 back squats, perform that workout instead.

2) 3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)

Notes
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM

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