Wednesday WOD – 050416

High school strength & conditioning

Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/

WORKOUT OF THE DAY

Fitness
1. Power Clean 3-3-3, 2×3
Build over the first three sets. The weight you used on the third set should be repeated for the remaining sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

2. AMRAP 11
11 Power Cleans 95/65
22 Situps

Performance
WEIGHTLIFTING
1. Muscle Snatch 3-3-3, 2×3
2. Power Snatch 3-3-3, 3×3
3. Power Clean 3-3-3, 2×3
4. Paused Clean Deadlift from Deficit, 60%x4, 70%x3, 75%x2x3

Notes
1, 2 & 3. Build over the first three sets. The weight you used on the third set should be repeated for the remaining sets. Aim to find a weight which is challenging, but manageable with sound mechanics.
4. Clean Deadlift: Pause directly below knees. The purpose of this exercise is to emphasize driving with the quads off the floor and keeping the chest up as you pull.

METCON
AMRAP 11
11 Power Cleans 115/80
11 GHD Situps

ENGINE
Assault Bike: 3×10:00 @RPE 8-9 – rest 3:00 between