21 OCT 2013 WOD

Workout courtesy of the CrossFit Invictus Competition Blog (23 SEP 2013)

A.  Six sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch
Rest 2-3 Minutes

B.  Over the course of 8 sets, build to a 90-95% 1-RM Split Jerk

C. Back Squat
Set 1-5 reps @ 80% of 1-RM
Set 2-3 reps @ 85-90%
Set 3-1 rep @ 90-95%
Set 4-6 --10 reps @ 65-75%
Rest two minutes between sets

Optional A.M./additional session

A. Easy 1 mile warm-up run

B. Six sets of:
100 Yard Accelerations
(Start at 60%, build up every 10-15 yard until you reach 90%, then slowly begin to taper back down the last 30-40 yards)
Rest 90 seconds

C.  Run 400 meters @ 80%
Rest 60 seconds
Run 400 meters @ 75%
Rest 60 seconds
Run 400 meters @ 70%
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Training videos

Back Squat - Video provided by Crossfit on 18th coach Brian English.
Split Jerk - Video by Jon Gilson from Again Faster.  The mic'd instructor has a lot of very detailed and informative videos on how to perform the proper technique for many different movements along with helpful cues.
Halting Snatch Deadlift - Video from PureStrength demonstrating the halting snatch deadlift.
Snatch Pulls - Slow motion video of the snatch pull by Tony Bevilacqua.
Snatch - Slow motion video done by olympic weightlifting coach Jim Schmitz.