I have been putting in some extra work for the recovery portion of our WOD's. Remember everyone, the WOD is just a small piece of what CrossFit truly is. CrossFit is a lifestyle and its what you do the other 23 hours of the day that keeps you kicking ass in the gym. Read the The importance of a good cool down, and if you can not do the cool down post WOD, try to get it in at home. For tomorrow- some lifting.
Prep
5 Min overhead position prep
Burgner warm up
Run 400m
3 reps at each position 3 position snatch + 3 Snatch pulls
Run 400m
3 Reps 3 position Clean + 3 Clean pulls
Run 400m
Jerk Drills
Strength/ Conditioning
15 min
Build to a 1RM Snatch
15min Build to a 1RM Clean and jerk
Recovery
Row 1000m - Sub 5
Strict HSPU- AMRAP
Bretzle 2 min per side
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