Wednesday WOD – 043014

Danielle

Danielle

2015 CrossFit Games Northeast Regionals?
Alright people, with it being Regionals season, I am in full-on planning mode for 2015. As I pointed out after the Open, we had a few athletes do pretty damn well this year. With some hard work and development, I’d like to see WCCF send a team to Regionals in 2015. Easier said than done. You guys have the potential; but you have to have the drive and determination as well. You will have to bust your asses 5-6 days a week from right now straight through the Open and into May 2015. So, if you are someone who is interested in this, you will have to make a commitment to me and to your teammates to put in that work. I am going to have a quick meeting THIS SATURDAY, MAY 3rd right before Barbell Club for those of you interested. A couple more things: There may be days, weeks, cycles, where the work for Regionals team training will be EVEN MORE VOLUME than what we are doing now for Performance, so keep that in mind. ALSO, if we don’t have 4 guys and 4 girls willing to commit, we ain’t got nothing. AND, if you know anyone from another gym or anywhere who shares these goals, RECRUIT THEM!

WORKOUT OF THE DAY

Fitness
1. 7×2 Hi-hang snatch, heavy but perfect, rest 60 sec.

-Then-

2a. 4xME supinated pull-ups
2b. 4×5 Push press
2c. 4×10 Good mornings

Performance
1. 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30

2. 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.

3. 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60
sec. (Perform one Clean, then the second followed by a Jerk.)

4a. 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
4b. 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec.
count back down, rest 60 sec. (no swing, start from a position parallel
to the floor)
4c. 4X15 RDL – medium to heavy, rest 60 sec.