WOD – Sat, Nov 5
Warm-up
SPECIFIC WARMUP
BB CLEAN AND JERK COMPLEX REVIEW AND WARM-UP
1 set:
10 Romanian deadlifts
10 front squats
10 strict press
1 set:
10 deadlifts
3 hang power clean + 3 hang squat
cleans
3 power clean + 3 squat cleans
5 push jerks
5 split jerks
2-3 sets: Partner
1 deadlift
1 clean
1 hang clean
1 jerk
-Athletes should be at their working weight by the 2-3rd set.
221105 WOD (Weight)
RX PARTNER
10 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
<h3>INTENDED STIMULUS</h3><ul><li>Heavy day!</li><li>A BB complex we’ve seen from CrossFit open 21.4.</li><li>The complex must be performed unbroken.</li><li>Perform 1 set every 2:00.</li><li>Athlete should perform their first set at around 60% of their 1-rep max clean and jerk.</li><li>Athletes should perform whatever variations of the lifts that allow them to lift the most weight.</li><li>The jerk will likely be the limiter for how heavy the athlete can lift.</li></ul>
Finisher (Calories)
3 Minute Max effort Cals Bike – Row
Cool Down
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
50ft high knees
50ft bear crawl steps (2 forward, 2 back)
50ft walking crossover w jump squats
50ft alternating spiderman