Strength: A) Strict press 5*5 with weight from elements B) Establish (new) 5RM C) Jerk Establish 1 RM D) Same as C Skill: Snatch barbell Practice MetCon: For time 15 Strict Pull ups 5 Snatches 10 Strict Pull ups 10 Snatches 5 Strict Pull ups 15 Snatches A) J. pull ups/KB SDHPL 16/12kg B) Pull ups/J. Pull ups- 30/20 kg C) Rx’d (42.5/30kg) D) Legless rope climbs (5-4-3) 60/40
Skill: Barbell snatch Practice A) Movement awareness- Oly basics (hook grips, stance, grip width etc.) B+C) power snatch practice. D) Work on you specific weekness by coach prescribtion MetCon: “Amanda” 9-7-5 reps of
RMU Squat snatches 60/42.5kg * Ask coach for scaling options
S&A WOD OHS practice 2-2-2-2-2-2 MetCon: 21-15-9 reps of OHS (by ability 60-80% 2RM) Box Jumps 60/50 cm
Rx’d Meet Regional 2011 Event 4 For time 100 Pull Ups 100 KB Swings 24/16kg 100 DU 100 OHS 42.5/30 kg
WOD 13/6/16
/in WOD /by Maayan MoskowStrength:
A) Deadlift 5*5 weight from elements
B) Deadlift Establish (new) 5RM
C) Sumo Deadlift establish 2RM
D)Deficit (15kg plate) snatch grip deadlift establish 2 RM (USE STRAPS)
MetCon:
3RFT
400m Run
21 Wall balls 20/12lb
12 Deadlifts
A) Wallballs rx’d- scale deadlifts with AHAP KB swing
B) wallbals rx’d-60/40kg DL
C) Wall balls rx’d- 80/50kg DL
D) Wall balls rx’d-115/70kg DL
WOD 12/6/16
/in WOD /by Maayan MoskowStrength:
A) Strict press 5*5 with weight from elements
B) Establish (new) 5RM
C) Jerk Establish 1 RM
D) Same as C
Skill: Snatch barbell Practice
MetCon: For time
15 Strict Pull ups
5 Snatches
10 Strict Pull ups
10 Snatches
5 Strict Pull ups
15 Snatches
A) J. pull ups/KB SDHPL 16/12kg
B) Pull ups/J. Pull ups- 30/20 kg
C) Rx’d (42.5/30kg)
D) Legless rope climbs (5-4-3) 60/40
WOD 10/6/16
/in WOD /by Maayan MoskowSkill: Barbell snatch Practice
A) Movement awareness- Oly basics (hook grips, stance, grip width etc.)
B+C) power snatch practice.
D) Work on you specific weekness by coach prescribtion
MetCon: “Amanda”
9-7-5 reps of
RMU
Squat snatches 60/42.5kg
* Ask coach for scaling options
OHS practice
2-2-2-2-2-2
MetCon:
21-15-9 reps of
OHS (by ability 60-80% 2RM)
Box Jumps 60/50 cm
Regional 2011 Event 4
For time
100 Pull Ups
100 KB Swings 24/16kg
100 DU
100 OHS 42.5/30 kg