Just what the doctor Rx'd Workouts
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Training programs-
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10/03/2017 Workout
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Wittman Workout
http://crossfitsouthie.com/wittman
WOD
“Wittman”
20 min amrap
15 kb swings (1.5,1)
15 power cleans (95,65)
15 box jumps (24,20)Level 2 (75,55) <-- Did this one
Level 1 (65,35)Notes
I need to fix my KB swings. I get too low, almost into a squat, when I do them. I need more hips and less knees. I need to think about it as though getting into an athletic "ready stance", where I kick my hips back and then shoot them forwards. Also need to keep my chest up.My power cleans are getting smoother, and I'm getting the hip drive more consistently. I need to work on the negative, making sure to bring it down to my hips and then do a negative deadlift back to the ground.
My box jumps are improving a lot. I'm resting on top of the box now. I jump down, keep my hamstrings tight, use the elasticity to bounce right back up to the box, and bend as much as necessary to get back on the box. It's way easier than resting on the ground. I need to work on landing more softly (it kills the balls of my feet in my Vibrams) and more consistently. I keep landing too far forward on the box. I also need to bend more at the knees than at the waist, I think.
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The weight of the world on my shoulders. . . " Workout
Strength Training:
B.S. 5-5-5-3-3-3
F.O.D
5 Rounds for time and quality of:
12 KBS 70/50
6 Combo's
12 DUB's or 48,000 Singles
(Yeap that's right 48,000 Singles)Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game
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The weight of the world on my shoulders. . . " Workout
Strength Training:
B.S. 5-5-5-3-3-3
F.O.D
5 Rounds for time and quality of:
12 KBS 70/50
6 Combo's
12 DUB's or 48,000 Singles
(Yeap that's right 48,000 Singles)Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game
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