Skill: Barbell Snatch MetCon: In teams of 2 complete for time& quality 400m Run 50 Snatches 400m Run 40 Snatches 400m Run 30 Snatches 400 m Run 20 Snatches 400m Run 10 Snatches A) Ask coach for specific instructions. B) 30/20kg C) 42.5/30kg D+) Squat Snatches ONLY!!!! S&A WOD : Strength: Chin Ups 3-3-3-3-3-3 Deadlift 5-5-5-5; +5*80% (from last set) *time cap 30min. Accessory: Ring rows 3-4*10-15 KB Russian swings 3-4*15-20 UNBROKEN REPS (GO AHAP by ability) *time cap 20min.
Squats A) Back Squat 5*5 weight from elements. B) Back Squat Establish 5RM. C+) Front squat Establish 3RM
MetCon: 15min AMRAP 3 Strict Pull ups 6 Alt. Pistols 12 KBS 24 DU A) Ask coach for specific instructions. B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability C) 24/12kg KB D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing
Olympic weightlifting:
3 position snatch (top to bottom) 5 sets @70%
Snatch with tempo first pull 3x3x75% | 3x2x80% | 2x2x85%
WOD 9/11/18
/in WOD /by Kaitlyn EggersSkill: Barbell Snatch
MetCon: In teams of 2 complete for time& quality
400m Run
50 Snatches
400m Run
40 Snatches
400m Run
30 Snatches
400 m Run
20 Snatches
400m Run
10 Snatches
A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D+) Squat Snatches ONLY!!!!
S&A WOD :
Strength:
Chin Ups 3-3-3-3-3-3
Deadlift 5-5-5-5; +5*80% (from last set)
*time cap 30min.
Accessory:
Ring rows 3-4*10-15
KB Russian swings 3-4*15-20 UNBROKEN REPS (GO AHAP by ability)
*time cap 20min.
WOD 8/11/18
/in WOD /by Kaitlyn EggersStrength:
Squats
A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+) Front squat Establish 3RM
MetCon: 15min AMRAP
3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU
A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing
Olympic weightlifting:
WOD 6/11/18
/in WOD /by Kaitlyn EggersSkill: L-sit Practice.
MetCon: Hero WOD:
“Omar”
For Time
10 Thrusters (42.5/30kg)
15 Bar-Facing Burpees
20 Thrusters (42.5/30kg)
25 Bar-Facing Burpees
30 Thrusters (42.5/30kg)
35 Bar-Facing Burpees
*Ask coach for scaling options.
Olympic weightlifting: