This is a Great Video. A good example of how the International CrossFit Community is improving society little by little.
WOD
“Heavy” (defined): Heavy does not mean maximal. It is a weight that is challenging yet easily repeatable with little chance of missing. Anytime you see “Heavy”, you should not miss at all and definitely not more than once. Can you PR? Sure, as long as the weight is moving well and you are not moving poorly.
The take away… If you miss more than once you have gone beyond “heavy”, and into “maximal” weight.
Extra) Snatch, work up to a heavy single
Then 3X1 at that weight.
1) Clean, 10 min to find heavy double
Then 3X2 at that weight. No rest but dropping the bar is ok.
2) 12 minute AMRAP of:
10 Hang Squat Cleans (115/75)
10 Wallballs (20/12)
100 Meter Run
Scale properly, should be able to perform first round unbroken.
Competition Training
1) Front Squat 5X3@85%
Rest 2-3 minutes
2) Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Russian swings – only to shoulder height.
Rest 5-7 minutes, and then . . .
3) Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
The goal is 100+