WOD: 9-20-13

by: Gino Escalante in: WODs
19 Sep

 

 

Strength:  For speed:

All of this is done at 30 seconds on / 30 seconds off

8 sets of 3 reps:  Back Squat (at 70% or 1RM)
8 sets of 3 reps:  Hang Power Clean (at 70% or 1RM)

or

8 sets of 3 reps:  Back Squat (at 70% or 1RM)
8 sets of 3 reps:  Back Squat (at 70% or 1RM)

or

8 sets of 3 reps:  Back Squat (at 70% or 1RM)

1: 6 min AMRAP of:

30 Pull Ups
1000M Row
Push Up AMRAP

2: For time:

30 Pull Ups
30 Push Ups
20 Pull Ups
20 Push Ups
10 Pull Ups
10 Push Ups
500M Row

6 minute cap

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Let’s go over this…

Last Friday was an enjoyable experience that most of you may have regretted.  That may or may not have been my fault based on a little posting snafu.  So today, things are much clearer and we are ready to repeat things without the whole “my legs don’t work anymore”.  Follow these pointers and you should have a fantastically hard/productive/merciful training session.

  1. Do not go higher than the posted percentages.  Scale down if your numbers are uneven.
  2. DO NOT GO HIGHER THAN THE POSTED PERCENTAGES.  SCALE DOWN IF YOUR NUMBERS ARE UNEVEN.
  3. You are lifting for speed and for nothing else.
  4. If you cannot lift fast, go lighter.  Do not lift slowly today.
  5. IF YOU CANNOT LIFT FAST, GO LIGHTER.  DO NOT LIFT SLOWLY TODAY.
  6. Back Squat should be stood up as if you were trying to do a Thruster
  7. Imagine how long it takes you to do the Power / Hang Power Clean.  Cut the time in half.  Cut that time in half.  Do each individual rep that fast.
  8. Follow through on your Push Press or Split Jerk as if every lift needed an additional 2 inches worth of pressing.  Press beyond the need to lock your arms out.
  9. Re-read this list.
  10. Lists with 10 things are satisfying.  We’ve already talked about this though.

Have fun becoming super strong,

CG

==

APRÈS-CROSSFIT

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