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Thursday 1/14 WoD

18
Feb

Thursday 1/14 WoD

Morgan focused on his KB Swings.

 

 

Strength:

Front Squat 10×3 every 90 seconds (10 sets of 3 reps)

*Warm up to a weight the athlete feels they could perform for a set of 5. Stay at that weight for the entire workout, unless the athlete gets to a point where they feel they could not do 1 more rep. Drop 5% if this is the case.

 

Conditioning:

CrossFit Games Open Workout 13.4
As Far As Possible in 7 Minutes:
3 Clean & Jerk, 135#/95#
3 Toes-to-Bar
6 Clean & Jerk
6 Toes-to-Bar
9 Clean & Jerk
9 Toes-to-Bar
Etc.

 

 

ADVANCED CLASS:

 

  1. Every 2 mins for 8 sets: Perform 3 Power Snatches (within 20 seconds)

* Start at 70% of your 1RM Snatch. Increase every round until finished. If you fail to get 3 reps in the alotted time, drop weight and finish all sets at the heaviest possible weight.

 

2. Every 3 minutes for 5 rounds

1 swing+1 swing &pull+ 1 MU (jumping MU or transition)

3 Front Squats – begin first set at 55% of Front Squat Max (increase weight 5-10# each round)

5 Burpees (onto 45# plate)

 

3. CrossFit Games Open Workout 13.4

As Far As Possible in 7 Minutes:

3 Clean & Jerk, 135#/95#

3 Toes-to-Bar

6 Clean & Jerk

6 Toes-to-Bar

9 Clean & Jerk

9 Toes-to-Bar

Etc.

 

4. Midline Madness:

Accumulate the following –

45 GHD situps

30 Weighted Hip extension (use a barbell in back rack)

2:30 Side Plank/side

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