WOD - Mo 19.10.20

CROSSFIT CLASS

Weightlifting Within 20 Minutes: 5 x 2 Overhead Squat @ RPE9


RPE 10/10 is the hardest thing you have ever done!


Metcon For Time: - 40 Weighted Sit Ups, 20/15kg Plate - 30 Calorie Bike - 20 Hang Power Clean @ 75/50kg - 10 Sumo Deadlift High Pull @ 75/50kg (12 Minute Cap)


WEIGHTLIFTING CLASS

Coach's Notes

Week 2 of 4 Volume = Moderate Intensity = Moderate Block Goals: 1) A chance to put into practice the technique developed in the last block through lifting some more challenging weights 2) Continued progression of the pull technique to focus on the mid thigh portion of the lift. ⏱As always, rest as needed unless otherwise stated.


A: Pause Clean

3 x 3 @ 55% of clean and jerk Pause at the mid thigh. Shoulder joint should be centered over the bar Balance should be in the midfoot Bar in line with the front of ankle joint


B: Power Clean + Squat Clean

5 x Sets of 1+1 @ 85%

C: Paused Front Squat 

4 x 3 @ 85% of clean and jerk

D: Good Mornings

1 x 3 @  RPE 8/10 RPE 10/10 effort being the hardest thing you've ever done

E: Good Mornings

3 x 5  @  85% of D:




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