WOD: 9-13-13

by: Bern K. Prince in: WODs
12 Sep

 

 

Strength:  8 sets of:  30 seconds on / 30 seconds off:

Back Squats (75% of 3RM)

8 sets of:  30 seconds on / 30 seconds off:

Power Clean or Hang Power Clean (75%or 3RM)

8 sets of:  30 seconds on / 30 seconds off:

Push Press or Split Jerk (75% of 3RM)

1: 30 seconds off 30 seconds off until you reach:

48/40 Cal Row

6 minute cap

2: 30 seconds on 30 seconds off until you reach:

60/48 Cal Row

6 minute cap

==

Pay attention…

Please pay attention to this post as today is the kind of day that will enhance the strength programming we have been doing.  A few pointers…

  1. These loads are supposed to be manageable.  Do not go heavier!!!!!!!!!
  2. Do not use the chart in WODIFY as it only gives you percentages based on your 1RM
  3. Please post loads to the correct strength movement
  4. These loads are supposed to be moved QUICKLY!  You don’t have a lot of time to do the work.
  5. If you are not explosive, you NEED to go lighter.
  6. We are trying to develop speed, not strength
  7. If you do not have percentages, go based on feel.  A manageable load that you can quickly move.
  8. Read this list again
  9. Don’t not read this list again
  10. Lists with 10 things are satisfying

I have my fingers crossed,

CG

 

APRÈS-CROSSFIT

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