Skill:Power Clean practice + Pull ups by personal program MetCon: 10 RFT 5 Power Cleans 70/45kg 10 Walking Lunges *Ask coach for scaling options ——————– Rx’d Meet “Elizabeth” 21-15-9 Cleans 60/42.5kg Ring Dips
S&A WOD Volume Squat Zarcher squats 6*6-10*30-70%ME MetCon: In teams of 2 complete 15min AMRAP 10 goblet squats 15 KB Swings 200 m Partner/sandbag carry
Strength: Back Squat/Front Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Back Squat find 5RM. C+D) Front Squat 8*2 Use 1 RM weight of Deficit Clean from Monday. (rest 45-60 sec) “Charlotte” 21-15-9 reps of Overhead Squat 42.5/30kg SDLHP 42.5/30kg *Ask coach for scaling options
S&A WOD Volume press Wide Grip Bench Press 6*6-10*50-70%ME MetCon: For Time Complete 100 clapping/plyo Push ups *EMOM perform 3 strict chin ups/supine ring rows
(By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements B) Strict press 5*5*90% 5RM C) Behind the neck push press 8*3*80% 3RM D) Behind the neck jerk 9*2*80%1RM MetCon: In Front Of Running Clock Perform 3 Rounds For reps
WOD 16/9/16
/in WOD /by Jake MillerSkill: Power Clean practice + Pull ups by personal program
MetCon: 10 RFT
5 Power Cleans 70/45kg
10 Walking Lunges
*Ask coach for scaling options
——————–
Rx’d Meet
“Elizabeth”
21-15-9
Cleans 60/42.5kg
Ring Dips
Volume Squat
Zarcher squats
6*6-10*30-70%ME
MetCon: In teams of 2 complete 15min AMRAP
10 goblet squats
15 KB Swings
200 m Partner/sandbag carry
WOD 15/9/16
/in WOD /by Jake MillerStrength: Back Squat/Front Squat + Handstand by personal Program.
A) Back Squat 5*5 weight from elements
B) Back Squat find 5RM.
C+D) Front Squat 8*2 Use 1 RM weight of Deficit Clean from Monday. (rest 45-60 sec)
“Charlotte”
21-15-9 reps of
Overhead Squat 42.5/30kg
SDLHP 42.5/30kg
*Ask coach for scaling options
Volume press
Wide Grip Bench Press 6*6-10*50-70%ME
MetCon: For Time Complete 100 clapping/plyo Push ups
*EMOM perform 3 strict chin ups/supine ring rows
WOD 14/9/16
/in WOD /by Jake MillerStrength: Press
(By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Behind the neck push press 8*3*80% 3RM
D) Behind the neck jerk 9*2*80%1RM
MetCon: In Front Of Running Clock Perform 3 Rounds For reps
1min HSPU
1min Row (cal)
1min KB Swings 24/16kg
1min Ring dips
*2min Rest