WOD: Tuesday 230214

Happy Valentine’s Day! If you’re still looking for a Valentine’s, I like Twix and Skittles.

• Daily Focus

We are working into a heavy clean and jerk for the day, however we are capping it at below 90% 1RM with the idea that we want things primed, but recovering. This is a delicate balance that we are trying to play when getting into a multi week competition phase. Even for those not focused on the Open this will yield huge results when the tests come up in a couple weeks that are sure to get us to a rep max on some lift. We will then work into a 4 set EMOM with the goal of developing skill capacity and touching on movements that we are suspecting to come up in the Open or Quarterfinals.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

Dual Dumbbell Hang Clean & Jerks: Cycle the dumbbells between the legs by popping through the hips to the shoulder and then extending at the hip and punching dumbbells overhead. The dumbbells should finish over the midline of the body with the biceps by the ear and the elbow locked out.

-Scale: The biggest scale for this one would just be to scale the load, or scale to a single arm dumbbell hang clean and jerk. Even scaling to dual dumbbell cleans would be a good option for anyone with overhead issues.

weightlifting:

Complete sets every 3 mins for 15 mins.

Clean & Jerk 1x3 at 70% 1RM

Clean & Jerk 1x2 at 75% 1RM

Clean & Jerk 1x2 at 80% 1RM

Clean & Jerk 1x2 at 85% 1RM

Clean & Jerk 1x1 at 87% 1RM

Metcon: "Banksia"

5 Wall Walks

20 Chest-to-bar Pull-ups

10 Dumbbell Hang Clean & Jerks, 50/35 lbs

Primary Objective: Each movement completed in under 40 secs.

Secondary Objective: Unbroken sets.

Accessories:

Part A:

Eat all of the food.

Part B:

Sleep 8 hours.