Tuesday Wod and Interval Love

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Note:

Downtown Gym is on Interval all day today, along with the 6am/6pm Holladay Gym. 

Ideally, if you wanted 5 hours a week in Ute CrossFit…you would do WODS M/W/F and Interval/Oly on Tuesday’s and Thursday’s.  Use your options, train smart and for a long time!

 

Today’s Work:

Pre WOD
3×3 OHS Press Combo 2x5lb db or no load.
3×5 Goblets Squat, with :5 second pause and knees out at bottom.
3x:5 Hand Stand Hold, or :20 OH Press Hold with BB (empty)

WOD
Rx+/Rx
5×5 Clean and Jerk with Double KB
(Work in groups, cycle through sets as a group)
Choose own load…roughly 2x 53lbs/ 2x 35lbs.
This movement does not seem too much different than a single arm KB Clean and Jerk…it is similar but much more demanding.  Make sure you are completely squared away with being able to hold a tight trunk when hinging at the hips, i.e…having a good back with a deadlift movement.  This will tell you if you have it or not.

If you are not sure, be in control with the choice and go for a single arm C&J same movement, less risky..build up to a double.

RxM
4×5 Single arm KB C&J Choose own load
Roughly 35lb/26lb

RxM+
4×8 KB Swing Russian
Load roughly 10-35lbs

Then:
Work up to a heavy Snatch
(Warm Up Sets: 4×3 to find your working load)

Rx+/Rx
Then:
7 Rounds
30 DU
1 Snatch (heavy)

RxM
7 Rounds
30 DU Attempts
3 Snatch 55/35lbs

RxM+
10 DU Attempts
3 Snatch with PVC or empty bar

Interval Class for Holladay. Intervals for DT TBA if class  numbers are high.
Pre WOD
Mobility Work

WOD
2k , 1k, 500m
1:1 Work/Rest
The amount of time it takes you to complete your work is what you rest.

Post WOD 
Group Cool Down.

For all of our 6 week challenge homies…keep on, keep on:

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