Strength:Back Squat 10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure) MetCon: 3 RFT 400m run 21 Air Sqats 12 Box Jumps 60/50cm *Ask coach for scaling options.
———–
Olympic weightlifting
20 min work up to 3 RM snatch
Snatch complex:
SN high pull + muscle snatch + power snatch + drop snatch/snatch balance
Strength: Strict press 10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure) MetCon: Complete For reps 5 rounds of 3 min AMRAPs *1min Rest 4 KB Swings 24/16kg 6 Weighted Sit ups 20/10kg 8 Clapping/plyo Push ups *ask coach for scaling
WOD 5/3/17
/in WOD /by Jake MillerStrength:
Push Press
5-5-3-3-1-1
(A athletes only: perform strict press 5*5*5RM)
MetCon: In Teams of 2 perform for time
1k Run (both partners at the same time)
Then
100 Clapping/ Plyo Push ups
200 Double unders
*reps can be done in any order
**ask coach for scaling options
WOD 2/3/17
/in WOD /by Jake MillerStrength: Back Squat
10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)
MetCon: 3 RFT
400m run
21 Air Sqats
12 Box Jumps 60/50cm
*Ask coach for scaling options.
———–
Olympic weightlifting
20 min work up to 3 RM snatch
Snatch complex:
SN high pull + muscle snatch + power snatch + drop snatch/snatch balance
7 rds, start @50% add weight by feel
Squat Jerk 6x3x70%
Front squat 3x3x75% 3x2x85%
WOD 1/3/17
/in WOD /by Jake MillerStrength:
Strict press
10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)
MetCon: Complete For reps
5 rounds of
3 min AMRAPs
*1min Rest
4 KB Swings 24/16kg
6 Weighted Sit ups 20/10kg
8 Clapping/plyo Push ups
*ask coach for scaling