These videos are short and packed with info, watch them!

VIDEO: (Segment #6) A Grocery Store Tour with Robb Wolf: Sauce, Jello, Sugar-Free…

Click Here to See the Highlights of Donny Shankle’s sold out Australian tour.
Click Here to register for the CrossFit Wylie – Donny Shankle Seminar!

WOD

EXTRA) Press – 5X3 – Heaviest Possible

1) Clean & Jerk – Take 15-20 minutes and find 1-RM, or work on technique.

2) For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
100 Air Squats
400 Meter Run

Competition Training

1) Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

2) Hang Clean + Front Squat + Clean, 5X1 – Heavy but Perfect
Rest as needed

3) Halting Clean Deadlift + Clean Pull, 3X1 – Heaviest Possible
Rest 2-3 minutes

Perform one halting clean deadlift, return to the floor, reset and then perform a clean pull. On the halting clean deadlift, focus on weight transfer from the ball or mid-foot to heel, engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the high hang. Hold in position until you acknowledge all of those points.

4) For time:
500 meter row
30 Chest-to-Bar Pull-Ups
50 Double Unders
20 Chest-to-Bar Pull-Ups
40 Double Unders
10 Chest-to-Bar Pull-Ups
30 Double Unders

%d bloggers like this: