MONDAY WOD October 5, 2015

4
Oct

MONDAY WOD October 5, 2015

Jessica-Langro
Please welcome Jessica Langro to the CrossFit 580 coaching team! Jessica begins coaching today and her weekly coaching times are as follows: Monday’s 9am-10am CrossFit Group Fitness, Tuesday and Thursdays 4:30pm-5:30pm;5:30-6:30pm and 6:30pm-7:30pm CrossFit Group Fitness.
CrossFit WOD
PERFROMANCE

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy complex.
Coach Led 3 POS Clean Warm Up
[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=OP2ZoOXfvsw[/youtube]

Halting Clean Deadlift

AKA Pause clean deadlift
The halting clean deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the clean.

Execution
Perform a clean deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.

 

B.
For max calories:
3 Minutes of Assault Bike or Rowing

Rest until the running clock reaches 4:00, and then…

For max reps:
2 Minutes of Ground to Overhead (M-155#/W-105#)

Rest until the running clock reaches 8:00, and then…

For max calories:
3 Minutes of Rowing or Assault Bike
**Post three scores to comments – calories/reps/calories

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

B.
For max calories:
3 Minutes of Assault Bike or Rower

Rest until the running clock reaches 4:00, and then…

For max reps:
2 Minutes of Dumbbell Thrusters

Rest until the running clock reaches 8:00, and then…

For max calories:
3 Minutes of Rowing or Assault Bike

 

 


BootCamp WOD

INTENSITY

A.
For Time
50 Wall Balls
250 m Run
50 Push Ups
250 m Run
50 Abmat Sit Ups
250 m Run
50 DB Push Press
250 m Run

B.
Tabata Squats
20 sec ME Air Squats/10 sec Air Squat Hold