3x5 high bar back squat
112.5kg x 3
112.5kg x 5
112.5kg x5reps
wod#2
Snatch skills:Snatch grip deadlift
Snatch pull
Hang snatch
Snatch balance
Snatch drop
Squat snatch 60kg x 3
For quality!
wod#3
1000m row
25 pistols
15 hang clean 80kg
time=9:45
Following a linear progression back squat, like the one on crossfit football. High Bar because it translates to front squats and olympic lifting which will be better for the upcoming competition. Will swap to Low Bar after the competiton.
Wod #2 was just time to focus on technique with pvc pipe. The box is going to focus alot more on oly lifting like the outlaw way which will be great and im very confident will result in badass atheletes in our box.
Wod #3 was a bastardised version of the regionals wod 2. Half the reps and both Jac and myself had to scale the weight which i was reluctant to do at the start because i think im stronger than i really am. (gotta check my ego at the door). Jac was awesome in pushing me at the end to finish the last 5 reps off instead of walking away from the bar, she beat me by a minute and is quickly turning into a badass of her own!
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| Kayla in the middle with awesome hip extension in the snatch |
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