Helen at Home + Kettle Bell Swing Tip
Posts by Anthony
Week 9 Session 2 : Stronger Than Yesterday
| 6/3/2013 | 2.0 | 1.0 | Competitor |
| Roll Out | Deltoids | ||
| Warm Up | 5 min run/row/ride + Burgener Warm up | ||
| Mobility | Angry Overhead | ||
| Skill | Dead Lift | ||
| WOD | A. Hang Power Snatch: 3-3-3-3. B. Power Snatch: 3-3-3-3 C. Full Snatch: 4-4-4-4 |
Snatch 3-3-3-3-3-3-3 | A. Back Squat – 75% 5×5 B. Mid-thigh clean – 65% 3×5 C. Halting Clean Dead Lift – 80% (of clean) 3×3 D. Stiffed Legged Dead Lift – 60% (of Back Squats) 5×3 |
| Cool Down | |||
WBBC Session 3
| Session | 3 |
| Roll Out | Piriformis Press |
| Warm Up | 800 M + Plate Adgility Warm Up + Shoulder Rolls & Samson + 30 Wall Squat Tempo 3 sec down |
| Mobility | Fixing the front rack |
| Skill Review | PVC Deadlift |
| New Skill | Ring Row/Front Squat |
| WOD | 3 rounds for time: 10 Ring Rows 30 DB Front Squats 100 Single |
| Cool Down | Static Strethch |
http://www.crossfitsurfcityusa.com/worldsbest/
WBBC Session 2
| Session | 2 |
| Roll Out | Center Quad Rock and Roll |
| Warm Up | 3 Rounds: 200 M Run, 10 walking lunges 10 shoulder rolls |
| Mobility | Deadlift/Pulling Prep |
| Skill Review | Squat |
| New Skill | KB Deadlift. Standing Press & Push Press w/ PVC then with KB |
| WOD | 15 min amrap 10 KB deadlift 2 Pood/1.5 Pood 10 DB Shoulder Press Run 400m |
| Cool Down | Static Strethch |
WBBC Session 1
| Session | 1a |
| Roll Out | NA |
| Warm Up | 400 M Run + Dynamic Warm Up + Shoulder Rolls & Samson |
| Mobility | Couch Stretch |
| Skill Review | NA |
| New Skill | Row, Squat, Sit Up, Push Up, Pull Up |
| WOD | “Baseline” 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups + Body Weight Strength A1. Negative Pull ups 10,10,10,10 A2. Negative Push Ups 10,10,10,10 rest 1 min b/t sets |
| Cool Down | Static Strethch |
http://www.crossfitsurfcityusa.com/events/the-worlds-best-boot-camp/
