Monday, October 12, 2015

2015-10-13 WOD

WARM UP: 1 mile Run
We will run a clock in case any of you are feeling good and want to check your time your mile since it's been a while! If not, warm up into it by starting out slow, gradually increase speed, then pick up the pace and run hard on the way back.

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (add 10/5# to last week).
If you missed the deadlifts last week, use 60% today.

Squat Snatch 6x3 @70-75%
Drop and reset each rep. Work up based on feel. Remember, 70-80% is the ideal range to work on Olympic weightlifting. Bob Takano (USA Weightlifting Hall of Fame Coach) says the great majority AND average of your reps throughout the entire training year should fall between 70-80% of your 1RM. At this range of intensity, you can get better at your TECHNIQUE and SPEED getting under the barbell, which are the two most important factors for becoming great at Olympic lifting. Don't rush through these, try to make every rep look good enough to be recorded at super slow-mo and posted on Hookgrip's Instagram page! Only increase the load if your last lift had GOOD technique. Post heaviest load.

COMPETITORS: http://misfitathletics.com/mft-771/

1 comment:

  1. WARM UP: 1 mile Run
    My time: 14:16
    This was significant as I ran the majority of the mile. I only walked 0.2. That's by far my longest run since starting CrossFit.

    Strength WOD: "Touch and Go Deadlift Skill Work" 3x5 at very moderate weight (add 10/5# to last week.
    My weight: 190#
    Excellent instruction from the trainers and I was able to feel much more stable in the lift.

    Squat Snatch 6x3 @70-75% Drop and reset each rep. Post heaviest load.
    My weight: 85#
    I have lots of work to get solid in this lift and I made strides in that direction this morning.

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