Strength: Overhead Press A) Strict Press 5*5 with weight from elements. B) Strict Press: 5*5*90% 5 RM. C) Push press 6*3*90% 3RM D) Push jerk 6*3*90% 3RM MetCon: In teams of 2 perform 24min AMRAP 5 Ring dips 7 Clapping Push ups 9 Toes 2 bar P1- Doing the complex P2- Plank (L-sit) hold
Skill:Snatch Practice. MetCon: Death By Snatch (12min Cap) A) Ask coach For specific Instructions B) 30/20kg C) 42.5/30kg D) 70/40kg. Cashout: By coach prescription —————– Rx’d Meet OPEN 15.1 + 15.1a
perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets MetCon: 21-15-9 reps of Sumo DL high pulls Wall Balls A) Ask coach for specific instructions B) 24/16kg KB- 9/6kg WB C) 42.5/30kg-9/6kg WB D) 60/42.5kg- 9/6kg WB
WOD 20/11/16
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5 with weight from elements.
B) Strict Press: 5*5*90% 5 RM.
C) Push press 6*3*90% 3RM
D) Push jerk 6*3*90% 3RM
MetCon: In teams of 2 perform 24min AMRAP
5 Ring dips
7 Clapping Push ups
9 Toes 2 bar
P1- Doing the complex
P2- Plank (L-sit) hold
WOD 18/11/16
/in WOD /by Jake MillerSkill: Snatch Practice.
MetCon: Death By Snatch (12min Cap)
A) Ask coach For specific Instructions
B) 30/20kg
C) 42.5/30kg
D) 70/40kg.
Cashout: By coach prescription
—————–
Rx’d Meet
OPEN 15.1 + 15.1a
WOD 17/11/16
/in WOD /by Jake MillerStrength: Squats+pullups
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 2-2-2-2-2-2
perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets
MetCon: 21-15-9 reps of
Sumo DL high pulls
Wall Balls
A) Ask coach for specific instructions
B) 24/16kg KB- 9/6kg WB
C) 42.5/30kg-9/6kg WB
D) 60/42.5kg- 9/6kg WB