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OUR BLOG

WOD – Friday, 1/12/2017

By admin | In CrossFit Rocks | on November 30, 2017

CrossFit Rocks – CrossFit

The Lift Off is announced at 11am – all lifts must be completed after the announcment to be valid. You have until Tuesday morning to complete each lift and the WOD. *Lifts will not be valid if they are done in any of the three morning classes. 12pm, 5pm and 6:15pm are fine.

Warm-up

Warm-up (No Measure)

3 rounds (1 minute of each movement)

Bike

Hip extension

Monster walk

OH plate carry

Then;

Snatch and C&J broomstick progression then 2-3 sets with a barbell (add weight if desired).

1. OHS

2. Snatch balance

3. High hang snatch

4. Hang snatch

5. Snatch

1. Front squat

2. High hang clean

3. Hang clean

4. Clean

5. Split jerk

Guidance for building up to a 1RM test; iron out any mechanical issues at a light weight with multiple reps, then reduce reps as you build in weight.

3 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 95%

1 @ 90%

1 @ 95%-100%

1 @ 102-105%

This gives you 6 heavy singles. Build up in small increments where possible – big jumps increase your likelihood of missing. At the heaviest lift, give yourself 3 attempts. No more. If today’s not the day, then get it next time.

Weightlifting

Snatch (20 minutes to find 1RM)

Clean and Jerk (20 minutes to find 1RM)

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

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