Friday WOD - 28 May 2010
Order of arrival at the box determines the staggered start on today's WOD.
Location:
"CrossFit Baseline" (modified)
One round, storm through for time:
"CrossFitTotal"
Find your one rep max (1RM) on each. Three attempts only.
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
Location:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- 8pm On Ramp
- Metabolic conditioning
- Glycolytic
- Mode
- Monostructural
- Gymnastics
- Core to extremity dynamic stretch and body movement
- Samson / perfect stretch
- Wrist stretch
- Shoulder stretch
- Squat stretch
- Burgener warm-up (snatch progression)
- Snatch
"CrossFit Baseline" (modified)
One round, storm through for time:
- Row 500m
- Squat x50
- Sit-up x40
- Superman x30
- Push-up x20
- Pull-up x10
"CrossFitTotal"
Find your one rep max (1RM) on each. Three attempts only.
- Squat
- Press
- Deadlift
- Snatch: practice your skills
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Some things to notice as you watch the snatch video:
- Constant acceleration from ground to overhead.
- Bar is close to the body as the momentum is transferred from the body to the bar.
- Deadlift to pockets position, re-bend the knees and jump.
- Pull under the bar as the bar continues to rise.
- Feet move slightly out.
- Receive bar in a deep squat with arms fully locked out.
- Frame (skeletal system) is supporting the weight.
- Midline stabilizes during the stand.
- Post your replies to the comments below.
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