WODs 9/4-7

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Tuesday 4 September

CrossFit Total 1 Rep Max of each

Back Squat
Strict Press
Deadlift

The Total is a great test of absolute strength. Your back squat, press and Deadlift are a foundation for a lot of movements in CF. We will test these again in December. If your goals are CrossFit related, improving this will have huge carryover to your performance in wods. For life outside the gym, improving these lifts will make your more functionally strong so you can run faster, jump higher, or chase grandkids and pick them up without hurting your back.

Wednesday 5 September

“Championship Helen”

5 Rounds
400 m Run
21 Kettlebell Swings 53/35
12 Pull Ups

This is the complete opposite of yesterday. This is about aerobic work capacity as well as proficiency at pull ups. This is one of my favorite wods as it is a CFC original form 2008. You have to attack it but at a pace you can maintain. We will test this again at Christmas time. Improve this and the total, you become a more formidable human. In other words, get stronger, improve your endurance, and it will carry over directly to your health markers.

Thursday 6 September

Hang snatch + snatch Every 90 sec x 8 sets

15 min AMRAP

5 power snatch 60% 1RM
30 DU
10 Ring pushups
30 DU

Today is about skill. Its full snatches in the strength. The OHS will open up everyone’s shoulders. The wod is power snatch. This will allow a faster pace, and keep form more intact for a longer wod. The Key to the DU is to cruise. You shouldn’t be working really hard. We will work on this during the warmup.

Friday 7 September

3 Rounds
10 Strict Pullups
5/5 windmills
5/5 single arm OHS PVC/light DB

TTB skills

For Time:
20 Cal bike/Row
20 DB Front squat 50/35
20 Knees to Elbows
20 Power cleans 155/105
20 Parallet shoot thru
20 DB Push Press 50/35
10 Cal bike/Row
10 DB Front squat 50/35
10 Knees to Elbows
10 Power cleans 155/105
10 Parallet shoot thru
10 Dumb Bell PP 50/35

Chipper Friday Yall! This is meant to be a fun way to end the week after a series of really tough wods. There will be a lot more strict pullups over the next few months. The not only help with other gymnastics moves, they help stabilze the shoulder girdle and prevent injuries.