A) Deadlift 5*5 weight from elements B) Deadlift 5*5*95%+5kg 5RM C) Back squat 2RM D) Overhead Squat establish 1RM MetCon: “Diane” 21-15-9 reps of Deadlift 102.5kg HSPU *Ask coach for scaling options.
Strength: A) Strict press 5*5 with weight from elements B) Strict press 5*5*95% 5RM C) Push press Establish 1RM D)Weighted ring dips 3RM Skill: Barbell snatch MetCon:
For time:
“Ali”
17 power snatch 42 kg
25 single legs rope jumps x 2
64 situps
30 pushups
10 power snatches 42kg
74 DU
36 cross over rope jumps
16 power snatch 42kg
*ask coach for scalling options
In memory of “the greatest” muhammad Ali, an inspirational athlete, champion and model. RIP champ!
explanation:
– born january 17th 1942 (17 snatch at 42 kg)
– 1st title win against sonny liston 25/2/64
– 30/10/74 date of “rumble in the jungle”
– 3/6/16 date of passing on
pushups, situps and various rope jumping skills are staples of any boxing training regiment.
Skill: Barbell snatch Practice A) Movement awareness- OLY basics (hook grips, stance, grip width etc.) B+C) Power snatch practice. D) Find 1RM Snatch. MetCon: “Randy” 75 Snatches 35/25kg *Ask coach for scaling options.
S&A WOD Technique: Power snatch (Establish 1RM) MetCon: In teams of 2 Complete 50 Pendelay rows (80-90% Power clean) 200 Air squats 200m Partner/Sandbag carry
Rx’d meet 21-15-9 complex
Athlete will perform 8 Deadlift + 7 Clean + 6 Snatch (21 reps) then 8 Pull-Ups + 7 Chest-to-Bar Pull-Ups + 6 Bar Muscle-Ups; then 15 reps of the same (6+5+4=15); then 9 reps of the same (4+3+2=9). Men 70kg Women Rx’d 52.5 (not less than 40)
WOD 6/6/16
/in WOD /by Jake MillerStrength:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*95%+5kg 5RM
C) Back squat 2RM
D) Overhead Squat establish 1RM
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5kg
HSPU
*Ask coach for scaling options.
S&A WOD:
Back Squat: 2-2-2-2-2-2
Bent-over Row: 4*6-8
Nordic Curls: 3*6
Glute Bridges: 100 reps
WOD 5/6/16
/in WOD /by Maayan MoskowMobility:
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press 5*5*95% 5RM
C) Push press Establish 1RM
D)Weighted ring dips 3RM
Skill: Barbell snatch
MetCon:
For time:
“Ali”
17 power snatch 42 kg
25 single legs rope jumps x 2
64 situps
30 pushups
10 power snatches 42kg
74 DU
36 cross over rope jumps
16 power snatch 42kg
*ask coach for scalling options
In memory of “the greatest” muhammad Ali, an inspirational athlete, champion and model. RIP champ!
explanation:
– born january 17th 1942 (17 snatch at 42 kg)
– 1st title win against sonny liston 25/2/64
– 30/10/74 date of “rumble in the jungle”
– 3/6/16 date of passing on
pushups, situps and various rope jumping skills are staples of any boxing training regiment.
WOD 3/6/16
/in WOD /by Jake MillerA) Movement awareness- OLY basics (hook grips, stance, grip width etc.)
B+C) Power snatch practice.
D) Find 1RM Snatch.
MetCon: “Randy”
75 Snatches 35/25kg
*Ask coach for scaling options.
Technique: Power snatch (Establish 1RM)
MetCon: In teams of 2 Complete
50 Pendelay rows (80-90% Power clean)
200 Air squats
200m Partner/Sandbag carry
21-15-9 complex
Athlete will perform 8 Deadlift + 7 Clean + 6 Snatch (21 reps) then 8 Pull-Ups + 7 Chest-to-Bar Pull-Ups + 6 Bar Muscle-Ups; then 15 reps of the same (6+5+4=15); then 9 reps of the same (4+3+2=9).
Men 70kg
Women Rx’d 52.5 (not less than 40)