WOD - Monday, 5.11.2015

2015 Chinese Nationals Highlight: 19 year old Zhang Wangli (63kg) clean & jerking 139kg to secure silver in the 2015 Nationals behind the current world champion Deng Wei.This lift is 3kg above the Junior WR held by Jo Pok Hyang (PRK)!Full Recordings on http://www.allthingsgym.com/2015-chinese-womens-weightlifting-nationals/Thanks to wlift84 for the clip: https://www.youtube.com/user/wlift84/videos

Posted by All Things Gym on Friday, May 8, 2015

19-year-old female lifter at the Chinese Nationals clean and jerking 306lbs at a body weight of 138lbs.  Incredible.

CROSSFIT

WARMUP
1 minute row/air dyne
5 Elbow to Instep w/Rotation (each side alternating)


10 Bottom Half Burpees
5 Bull Dogs
10 Hollow Rocks
10 Arch Rocks

STRENGTH
In 20 minutes:
Find 1RM Block Deadlift (same height as last week)
1 minute banded Ankle distraction after each lift

Block height is either one 45lb plate or the topper blocks (only use blocks with black top)

Pre-WOD:
With an empty bar:
10 Clean Pull Unders
5 Clean Lift Offs
5 Squat Cleans

WOD
3 rounds:
30 Double Unders
20 Box Jumps (30/24)
10 Squat Cleans (155/105)

Accessory:

3 sets for quality:
10 V-Ups
30 second Calf Stretch (against wall)
10 Supine Sciatic Nerve Floss (each leg)
https://www.youtube.com/watch?v=UF2tMxZUQ6I

FITNESS (11AM, 7PM)
Warmup

With a partner-
Partner A runs 200m, Partner B holds front plank (switch),
Partner A run 200m, Partner B R-sided plank (switch),
Partner A 200m run, Parnter B L-sided Plank (switch)

Go over each movement for the WOD

WOD
10 Burpees 
30 pull ups 
10 Burpees
30 wall ball(20/14) 
10 burpees
30 toes 2 bar 
10 burpees
30 KB swings(53/35) 
10 burpees, 400m run