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Tuesday 140930


Deadlifts, burpees, and AD for some lactic power intervals from yesterday's Performance class.

Fitness

A. OHS: 6x1, AHAP, 1:15 clock

B. Snatch grip deadlift: Build to AHAP in 8min
C. Snatch: Build to AHAP in 8min

Notes: A - Build to AHAP over the 6 rounds. Make sure your squats are slow and controlled. By now you should be performing your OHS with a lot more weight than you can snatch. After each squat you can control the bar to the floor, and clean it back into the rack. No dropping from over head! B - Build to a heavy single. Make sure you are following a snatch bar path. Build to a heavier weight than your 1RM snatch. C - Put it all together! Build to a heavy single.

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Lurong Challenge WOD # 4 "Peranormal"

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete MUST rest during any remaining time during each 3 minute block.

Block 1

9 Thrusters
27 Double/Single Unders

Block 2

11 Thrusters
33 Double/Single Unders

Block 3

13 Thrusters
39 Double/Single Unders

Etc...


Notes: Every time you complete a block (2 rounds in 3 minutes) you add 2 thrusters and 6 double/single unders to the next block. Levels are as follows...

Level 1 - thrusters @ 55/35lb and single unders
Level 2 - thrusters @ 75/55lb and double unders
Level 3 - thrusters @ 95/75lb and double unders

Performance

10mins @ 85% effort:

200m row
25 DU
5 HSPU

rest 4mins


10mins @ 85% effort:

8 wall balls, 20/14lb to 10′ target men and women
8 TTB in unbroken sets of 4
8 box jump on and over 24"/20″ (ext. on top not required)

rest 4mins


10mins @ 85% effort:

3 power snatch, 115/75lb
2 wall walks
1 rope climb

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Lurong Challenge WOD # 4 "Peranormal"

See above

Notes:
- all should be at a sustainable pace focus on breathing and recovery
- first three, 10 minute pieces should not destroy you for "Peranormal"

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