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Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) Establish technical 3RM D) Snatch Pull (Use straps) Establish technical 3RM Skill: Snatch warm up drills. MetCon: 1-3-5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B […]
Strength: A) Shoulder Press 5*5 with weight from elements. B) Shoulder Press: Establish 5 RM. C) Snatch Grip BTN Push press Establish 3RM D+) Snatch Grip BTN Push jerk Establish 3RM MetCon: 25min Partner AMRAP of: 200m Partner (Sandbag carry) 20 HSPU 30 Box Jumps 60/50cm P1- Work P2- Plank Hold (beast: L-sit hold)
Strength: A) Shoulder Press 5*5 with weight from elements. B) Shoulder Press: Establish 5 RM. C) Snatch Grip BTN Push press Establish 3RM D+) Snatch Grip BTN Push jerk Establish 3RM MetCon: 25min Partner AMRAP of: 200m Partner (Sandbag carry) 20 HSPU 30 Box Jumps 60/50cm P1- Work P2- Plank Hold (beast: L-sit hold)
3/11 Saturday Skill: Snatch or complete missed strength MetCon: 16 minute AMRAP 3 burpee box jump 60/50 6 Toes to Bars 9 Wallball shots 20/12 * Every 3 rounds go for 200 meter run with wallball
Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups E) 60/40 – BMU S&A […]
Happy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck! Strength: A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% […]
Crossfit W.O.D Skill: Double unders MetCon: For time DU 50-40-30-20-10 Pullups 10-15-20-25-30 Strength Accessory W.O.D Strength/Skill: Power Snatch 1-1-1-1-1-1 Then perform for technical quality In front of running clock (18min cap) 30 reps of power snatch 50-70%2RM Break in sets of 1-3 reps, rest 30-45 sec between sets. Endurance W.O.D “Kev” With a partner, complete […]
Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat 5x5x90%5RM C+D+e) Front Squat 5x5x90%5RM MetCon: For load 30 rds of the following complex: 1 DeadliftL 1 Hand squat clean 1 jerk 1 snatch grip pushpress/snatch balance 1 Overhead squat Add weight each round Score is heaviest successful attempt. Olympic Weightlifting W.O.D 20 min […]
Crossfit W.O.D Skill: Ring Muscle up practice Strength: E2MOM 10 1 min to accumulate as many strict RMU/Pullup/Ring rows as possible, followed by 1 min rest MetCon: 3 RFT 400m run 15 burpee pullup 10 clapping pushup Ask coach for MOD. Olympic Weightlifting W.O.D 20min to establish 3RM TnG Snatch E2MOM 16 3 TnG […]
Crossfit W.O.D Strength: A) Backsquat 5x5xE.WT B) Backsquat Find 5RM C-D-E) Front squat find 3RM Skill: Squat Clean MetCon: 4 Rounds For time 5 Squat clean 10 T2B Ask coach 30-40/20-30Kg 40-50/30-40Kg 60-70/40-45Kg 70-80/50Kg Strength Accessory W.O.D Strength Floor press: 5-5-5-5; (+5)*80% From last set MetCon: 15-12-9-6-3 Reps of Deadlift (BW) Over the box jumps […]