Monday 2.29.16 WOD NOTES

Max Effort Lower

Mobility: 5min

5min banded wall sit

Dynamic Warm Up: 5min

Have fun today, try something new. Stray form the traditional line warm up…..

Strength: 15min

Hang Squat Clean (3RM)
Complete extension barbell warm up, having Athletes sit in the bottom position of the clean with a solid front rack position.
Athletes can either reset in the hang for each rep or complete the reps TNG from the quad. TNG will allow the Athlete to use the built up stretch reflex.

WOD: 17min

In 17min Complete:
5 Rounds
400m Run
15 OHS (95,65,75,55)
**This workout must be completed unbroken. If you drop the barbell before completing 15 OHS, you must stop and move on to the next round.
This workout mimics CrossFit benchmark “NancY”. Today we are setting a time cap of 17min and forcing the Athlete to work on strength endurance (unbroken repetitions). Athletes should choose their weight based on completing unbroken repetitions not based on their previous “Nancy” weight, if they did not complete it unbroken. If you see Athletes completing 4-7 reps and dropping the bar, drop their weight. If raining complete with 500m row.
RX+ and RX = 15 Unbroken reps per round at the prescribed weights.

Cool Down Stretch: None

$ Out

4x45sec. static 45 degree holds with feet anchored.
Coach Ahletes through this instead of completing cool down stretch