WODs Semana 29 de Julio de 2013 - Reebok CrossFit PTY
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WODs Semana 29 de Julio de 2013

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WODs Semana 29 de Julio de 2013

WODs Semana 29 de Julio de 2013

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Monday, July 29

 

BOX

 

A. Front Squat 5 x 1 rep
In 5 sets or fewer, build by feel to a “heavy” front squat.

B. 3-minute running clock, complete*:

500 Meter Row

Ground to Overhead x Max reps (135/95)

Rest 3 minutes

*In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

 

COMPETITORS

 

A.Front Squat 5 x 1 rep
In 5 sets or fewer, build by feel to a “heavy” front squat.

B.Six sets of:3-Position Snatch
(high hang, mid-thigh, floor).

C.Back Squat:

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

D.Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85% of 1-RM

 

Tuesday, July 30

 

BOX

 

A. Three sets of Nose-to-Wall Handstand Hold x 60-90seconds

B. Push Jerk (rack) 3 x 3 reps. Build up, as heavy as you can handle.

C. 3 Rounds for Max Reps of:

  • 30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Push-Ups

30 seconds of Rest

 

COMPETITORS

 

A.Three sets, not for time, of:

3-6 Muscle-Ups

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

B.Three sets of:Jerk Balance x 3 reps

C.Jerk

Set 1 – 3 reps @ 60%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 80%

Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D. C. 3 Rounds for Max Reps of:

  • 30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

3 Rounds for Max Reps of:

  • 30 seconds of Push-Ups

30 seconds of Rest

 

Wednesday, July 31

 

BOX

 

  1. 5 x 1 Hang Clean + Front Squat + Clean
  2. For time:

500 meter row

20 Chest-to-Bar Pull-Ups

50 Double Unders

15 Chest-to-Bar Pull-Ups

40 Double Unders

10 Chest-to-Bar Pull-Ups

30 Double Unders

 

 

COMPETITORS

 

A.Front Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

B.Five sets of:Hang Clean + Front Squat + Clean

C.Three sets of:Halting Clean Deadlift + Clean Pull

Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefoot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.For time:

500 meter row

30 Chest-to-Bar Pull-Ups

50 Double Unders

20 Chest-to-Bar Pull-Ups

40 Double Unders

10 Chest-to-Bar Pull-Ups

30 Double Unders

 

Thursday, AUG 1

 

BOX

 

  1. Hang Power Snatch: 4×1 Building up

 

  1. 9-7-5 reps for time of:

Muscle-Ups (OR choose between: Strict Chin-ups, Strict Ring Dips,False-grip ring pull-ups)

Squat Snatches (135/95)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: row/airdyne (Row: focus on mechanics, smooth and efficient with a very low stroke per minute pace)
 AirDyne (keep the pace conversational). Others: swim/hike/cycling

B. Mobility and Maintenance

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

Friday, AUG 2

 

BOX

 

A. 3 Rounds not for time of (during warm-up)

 

40 Double-Unders

30s Handstand Hold (or 5 HSPU if you have them)

 

B. 2 Rounds for time:

 

Run 1 mile

15 Hang Squat Cleans (135/95)

Front-Racked Walking Lunge, 40m (135/95)

Rest 5 min. between rounds

 

COMPETITORS

 

A.Four sets of:2-Position Snatch
(high hang, 2″ below the knee)
Building up.

B.Every two minutes, for 16 minutes (8 sets):Hang Clean + Clean + Jerk

Sets 1-2 – 55-65%

Sets 3-4 – 65-75%

Sets 5-6 – 75-85%

Sets 7-8 – 85-95%

C.Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-5 – 1 rep @ 90-95%

Do not exceed 95% on your back squat.

D. 9-7-5 reps for time of:

Muscle-Ups

Squat Snatches (165/110 lb.)

 

Saturday, AUG 3

 

BOX

MAKE UP MISSED WOD

 

COMPETITORS

 

A.Three sets, not for time of:

40-50 Double Unders

10-12 Chest-to-Bar Pull-Ups

10-12 Strict Handstand Push-Ups (add deficit if these are easy for you)

 

B.Three rounds for times of:

Run 1 Mile

10 Hang Squat Cleans
(185/125)

Front-Racked Walking Lunge – 20 yards (185/125)

Rest 6 min. between rounds 

Welcome to the B.B.C.!!!

Welcome to the B.B.C.!!!

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