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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 12-04-2008, 05:14 PM   #1
Mark Knisely
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Power/Explosive Wod's

Does anyone have a list of WOD's that are geared towards building power and explosiveness I know excercises that build power and explosivness I just need them in WOD form so if you got any good ones please share them so I can become powerful
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Old 12-04-2008, 07:25 PM   #2
Byron Garcia
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Re: Power/Explosive Wod's

I think any WOD that includes the Olympic lifts, especially for max effort. Examples from last month include Clean and Jerk 1-1-1-1-1-1-1 reps and Power clean 1-1-1-1-1-1-1 reps.
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Old 12-04-2008, 09:08 PM   #3
Herm Blancaflor
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Re: Power/Explosive Wod's

Quote:
Originally Posted by Mark Knisely View Post
...so if you got any good ones please share them so I can become powerful
You mean specialization?

Do starting strength or get more involved in Olympic Weightlifting! Buy some shoes and get a coach! It's probably the best way to get better at Crossfit beside doing Crossfit WODs.
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Old 12-04-2008, 09:46 PM   #4
Mark Knisely
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Re: Power/Explosive Wod's

I all ready did SS its great for strength but I want something with the cardio aspect of the WOD's plus explosive/strength movements
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Old 12-04-2008, 11:26 PM   #5
Stephen Smith
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Re: Power/Explosive Wod's

Hmm, I don't know about a comprehensive list, but the 'bear complex' and the '135# of death' workouts sound like the sort of thing you're looking for.
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Old 12-05-2008, 03:24 AM   #6
Jamie Crichton
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Re: Power/Explosive Wod's

At my affiliate the coaches typically program 1 main lift, such as squat, clean+jerk, snatch etc. for perhaps 3x3 or a heavy single. This will take about 45 mins, after which we do a short, intense metcon for a max of 15 mins. This way you can work on whatever you want first when you are fresh - it could be power, ie the Oly Lifts, or Gymnastics elements, whatever really. Conditioning is easy to obtain, and is maintained or improved with short, fast metcon. This is not dissimilar to the Hybrid style programs kicking about. You could try this?
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Old 12-05-2008, 05:45 AM   #7
Helen Lawson
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Re: Power/Explosive Wod's

If you're looking for power then I'd suggest any of the WODs that use olympic style lifts at low weights for speed. I think many of "the girls" fit your needs such as Linda, Helen, Fran, and "Nasty girls". Also Filthy fifty is a good one.

Is there a specific reason or sport that you are training for that you need power/explosiveness for?
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Old 12-05-2008, 01:26 PM   #8
Sean Dunston
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Re: Power/Explosive Wod's

You want power and explosiveness in a WOD? Grace and Isabel.

Get them to under 3:00.

Once you are there, pump up the weight to 155# or 185#

Heavy Fran, or Fran with chest-to-bar pull ups.
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Old 12-05-2008, 01:32 PM   #9
Sean Dunston
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Re: Power/Explosive Wod's

Ohh -
and you should definitely check out this thread (wfs):

http://board.crossfit.com/showthread.php?t=35062
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Old 12-07-2008, 10:12 AM   #10
Damon Stewart
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Re: Power/Explosive Wod's

What Benchmark WOD doesn't build power & explosiveness? Work capacity = higher power output.
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