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WOD - Di 27.07.21

THE REAL TESTING WEEK

This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.

If you are not able to test the 1 rep maxes this week, be shure you are testing at least:

PRIORITY 1

26.07 Monday

1 RM Squat Snatch


27.07 Tuesday

1 RM Deadlift


29.07 Thursday

1 RM of complex from Rack: 1 Split Jerk + 3 Front Squat + 1 Squat Clean


PRIORITY 2

28.07 Wednesday

Single max rep strict HSPU

Single max rep strict Pull Up


PRIORITY 3

29.07 Thursday

1 rep max Turkish Get Up


30.07 Friday

1 rep max Bench Press



 

WORKOUT OF THE DAY


WARM UP


For quality:

Row, 3 mins

30 Glute Bridges

30 Barbell Good Mornings

30 Back Rack Barbell Lunges

15 Downdog To Updogs

15 Tempo Deadlifts, 40/30 kg


STRENGTH


Deadlift : 1 Rep Max

Record your best Deadlift 1 rep max lift.


Only include the heaviest 1 rep, do not include sets prior to it.


FITNESS LEVEL SCHWER:

redo 8.6.21


CrossFit Games Open 11.5

Complete as many rounds as possible in 20 mins of:

5 Power Cleans, 145/100 lbs

10 Toes-to-bars

15 Wall Balls, 20/14 lbs, 10 ft


COOL DOWN


For quality:

Banded Pigeon Stretch, 4 mins



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