Thursday January 10th 2013

Joe and Rolla

WOD

A. “Goat” Skill work
– For 15 minutes practice your first of the year “Weakness”. Stick with the same movement as you practiced on Monday 1/7

B. 12 minute AMRAP of:
30 Thruster (65/45)
30 Thruster (95/65)
30 Thruster (135/95)
30 Thruster (185/115)
– Crossfit Games Open prep. Gotta dig deep for this one!

Recovery/Mobility/Flexibility
Spend 5 Mins in the bottom of a squat (as active and positioned correctly as possible, FEET STRAIGHT… KNEES OUT!!!!)

Weekly Member challenge # 4
10 Minute max calories on the Airdyne

Top Score:
Rob Bodine 184 calories
Julie Bodine 123 calories
– Lets go people!!!

Barbell Club (7:00 am & 6:00 pm)

A. Pause Snatch
– Pull the bar to just below the knees (KNEES BACK!) , pause for 3 seconds then finish the pull and perform a full snatch

B. Pause Clean & Jerk
– Same as snatch except finish with a split jerk

C. Back squat 3RM
– Build to the heaviest set of 3 as possible. No more than 7 sets

Endurance Session (6:00 am)

A. Jump rope
30 sec. basic bounce
30 sec. run in place (pull heel to butt, use hamstring)
X 5 rounds
+ Static stretches (hip flexors, hamstrings, calves)

B. Mile repeats (2 X 800 meter course (columbia loop)) X 3-5, Rest 4 mins between efforts
– Continue until form/pace deteriorates ( -:10 – :15 sec)

Competitor WOD (team)

A. Snatch PP
– Quickly work up to a heavy single

B. OHS
– Quickly work up to a heavy single

C. Snatch Balance
– Quickly work up to a heavy single

D. Hang Squat Snatch
– Quickly work up to a heavy single

E. Front Squat
– 3×1 – at your 2RM from Tuesday

F. 7 Rounds:

Minute 1: 2-3 Rope Climbs

Minute 2: 10 1-arm DB Push Press, 70/50 – 10 with right arm then 10 with left (20 total per round)

Minute 3: 3 Deads – climb to a heavy set.

– This is a 21 minute workout. On “go” do 2-3 rope climbs and rest the remaining part of the minute. At the next minute mark to 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute. At the next minute do 3 heavy deads and rest the remaining part of the minute. At the next minute mark start the 2-3 Rope climbs again and continue.