Thursday's WODs and Day 3 of Conjugate Strength!

June 8, 2017

Day 3 of strength tomorrow! Let's get after it! Here are your Thursday WODs...

 

Thursday June 8, 2017

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

STRENGTH:

 

Day 3…

 

A)

BW RESS x 10 x 2

 

Notes:

Pausing with the knee on the ground, focusing on strength through the entire ROM. Think of this as a primer.

 

B)

5sec paused Back Squat at 80% of Monday's 10RM x 2 x EMOM-10

 

Notes:

The focus is on bar velocity out of the hole. Should be driving as aggressively as possible, staying tight the whole time. How deep can you get and how fast can you move? Controlled descent, pause, explode to extension.

 

C)

BW RESS x 10 x 2

 

Notes:

Nice and easy to finish the strength program for today.

 

*BW RESS = Bodyweight Rear Elevated Split Squat:

 

 

 

WOD:

 

3 RFT:

30 Ft Handstand Walk (sub = 5 WTF)

20 SDLHP 65/95

10 Atomic Sit-ups 25/35

 

Cash-out = 50 OH Lunges 25/35

 

 

Endurance WOD (6am)

 

WOD:

 

4 RFT:

400m Row

25 Push-ups

 

4 RFT:

12 Calorie Bike

12 Burpee Box Jump Overs 20/24

 

4 RFT:

100 Ft. Farmer’s Carry 35/53

1 minute plank

 

**100 Unders in between each section!

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

A) BW RESS x 10 x 2

B) 1 minute ALL OUT on the and bike (2 sets each)

C) Accumulate 75 seconds of a hanging chair hold

 

WOD:

 

3 RFT:

10 WTF (try to keep legs straight!)

15 DB Push Press 15/30

20 KB SDLHP 35/53

15 DB Torso Twists R/L = 1

10 Atomic Sit-ups 25/35

 

Cash-out = 50 OH Lunges 25/35

 

 

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