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OUR BLOG

Week 12, Day 5

By Wodify Admin | In WOD | on April 20, 2017

St. Louis – CrossFit WOD AMPED

Weightlifting

A.

Build to today’s 3-RM High Hang Snatch

Drop back down to 65%, and then…

Build to today’s 2-RM Hang Snatch from Mid-Thigh

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B.

Five sets of:

Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat

Rest 2 minutes

Pay attention to the tempo – four second descent, two second hold in the bottom.

High-Hang Snatch

Hang Snatch

Snatch

Back Squat

Accessories

C.

Three sets of:

Death March x 20 steps @ 2111

Walking Lunges x 20 steps

Rest as needed

Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.

Conditioning

D.

Complete as many rounds and reps as possible in 7 minutes of:

30 Double Unders

14/10 Strict Handstand Push-Ups (Scale to 1. Box HSPU (feet then knees) 2. seated strict DB press)

7/5 Bar Muscle-Ups (Scale to 1. chest to bar pull-ups; 2. box bar muscle-up drill)

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