WOD…July 15th…Lift Heavy!

By July 14, 2013 wod No Comments

CrossFit Kids

Elements 4

General W/U

Specific W/U – Back Squat and Strict Press with pvc (proper bailing technique)

then before working sets – 10 – bar only, 8 @ 50%, and 5 @ 60%

WOD

Back Squat – 5-5-5-5-5

Strict Press – 5-5-5-5-5

Working sets should be – 65% – 70% – 75% – 80% – 85-90%

Note final set of 5

 On sets 4 and 5 if you are attempting a heavier lift than you have previously done I want you to get a spotter on each side.

Side spotters will not touch the bar except to help the athlete out of the hole or to guide the bar backwards when bailing.

Your coach will demonstrate this before the workout.

 

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