1. Back squat: work up to 70%x3x10 sets. 2. Front squats: 70%x3x3 3.Good mornings to 45 degree angle: 3 x 5….pause at the 45 degree angle for 1002 count….on 5th rep explode to the top of finish. remember to hold bar down or the bar will crash on your traps. this movement should actually mimic the beginning to the end of the 2nd pull
I am going to participate in the Virtual WOD TO End Veteran Suicide by doing 22 Reps for 22 Sets of workouts. I’m raising funds for Active Heroes, a 501c3 charity helping to reduce veteran suicide! The WOD (Workout of the day) will show respect for the emotional weight that United States Veterans are carrying during and after war. 22 veterans a day commit suicide and I am doing something about it by participating in this amazing event! Donations to my fundraising page go towards helping to build a Military Family Retreat Center that will offer programs for veterans and
Warm-up • 100 Jump Rope Singles • 50 Double Unders 3 rounds: • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 40 sec Goblet Squat Hold 70/53# 3 rounds: • 10 Jacking Jacks • 10 Air Squats Strength Front Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Back Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Core 6 rounds: • 20 sec Hollow Body Rock • 10 sec
STRENGTH: 1: Clean block work (1″ below the knee): 10 rounds- Every 2 minutes, compete: -1x clean pull + 1x clean + 1x jerk (work up to a max for the day) 2: 2 rounds: -60 seconds max rep clean and jerk (135#/95#) -60 seconds rest -60 seconds max rep clean and jerk (155#/105#) -60 seconds rest -60 seconds max rep clean and jerk (185#/125#) -Rest 3 minutes *For section 2, CrossFit standards apply for the clean and jerk (I.E.: squat is not required).
WEIGHTLIFTING PROGRAM: 1. Muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch) 2. Snatch balance: 1, 1, 1 (same as above) obviously take bar from back. 3. Snatch: 1, 1, 1 go as heavy as you can go in only 3 reps. after warm up if you have to warm up. 4. Clean and jerk: work up to a medium to heavy single. rest 90 sec between sets. no more than 3 singles after warm up.
For today, the work capacity is optional. For the next cycle, I need you to establish a 1 RM in the snatch, clean & jerk, back squat and deadlift. The snatch, clean & jerk and squat should have all been done last week or the week before, so if you are feeling a bit beat up, perform the deadlift and then enjoy the weekend. If not, have some fun with the hero WOD! Strength: 1: Deadlift: Establish a 1 rep max. Work Capacity: 1) “Rene”. Complete 7 rounds for time of: -Run 400m -21x walking lunges -15x pull ups -9x