Power: Monday, January 13th, 2020
Power
WOD:
1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat:
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.
1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat:
5 @ 65%
5 @ 70%
5 @ 70%
5 @ 70%
Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.
1c) 19:00 – 22:00 – 3 minute AMRAP: Banded Glute Bridge-ups
Focus on position over speed. Hold the peak contraction for 1 second each rep.
2) 8 minute Up Ladder:
3 Sumo Deadlift High-Pulls 75/55
6 Abmat Sit-ups
Work is perform 3+6, 6+12, 9+18, 12+24, and so on until 8 minutes is up.
Extra Work:
3) Dumbbell Bulgarian Split Squat: 3 sets of 20/side
Rest 2-3 minutes between sets. Focus on position over loading. Dumbbell’s at the Farmers Position.
4) Belt Squat Machine Marching – 5 minute AMRAP:
20 Steps in Sumo Stance
20 Steps in Squat Stance
20 Steps On+Off Platform
Use a loading that will allow you to work for the entire 5 minutes.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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