Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) Establish technical 3RM D) Snatch Pull (Use straps) Establish technical 3RM Skill: Snatch warm up drills. MetCon: 1-3-5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B Pull ups C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups D+) 60/35kg- Strict Bar MU/kipping BMU S&A WOD : Strength: Hall Pull 5-5-5-5: +5*80% from last set Back Squat 6*3*70% 3RM (80% 5RM) Accessory: KB/DB One Arm row from lunge position 3*8-12 (each side) Strict curls 4*10-15 *time cap 20min.
WOD 5/11/18
/in WOD /by Kaitlyn EggersStrength:
A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM.
C) Snatch Grip DL (Use straps) Establish technical 3RM
D) Snatch Pull (Use straps) Establish technical 3RM
Skill: Snatch warm up drills.
MetCon: 1-3-5-7-9 reps of
Sumo DL high pull
Squat Snatch
Bar MU
A) Ask coach for specific instructions.
B) 30/20kg- C2B Pull ups
C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups
D+) 60/35kg- Strict Bar MU/kipping BMU
S&A WOD :
Strength:
Hall Pull 5-5-5-5: +5*80% from last set
Back Squat 6*3*70% 3RM (80% 5RM)
Accessory:
KB/DB One Arm row from lunge position 3*8-12 (each side)
Strict curls 4*10-15
*time cap 20min.
WOD 4/11/18
/in WOD /by Kaitlyn EggersStrength:
A) Shoulder Press 5*5 with weight from elements.
B) Shoulder Press: Establish 5 RM.
C) Snatch Grip BTN Push press Establish 3RM
D+) Snatch Grip BTN Push jerk Establish 3RM
MetCon: 25min Partner AMRAP of:
200m Partner (Sandbag carry)
20 HSPU
30 Box Jumps 60/50cm
P1- Work
P2- Plank Hold (beast: L-sit hold)
WOD 3/11/18
/in WOD /by Kaitlyn EggersStrength:
A) Shoulder Press 5*5 with weight from elements.
B) Shoulder Press: Establish 5 RM.
C) Snatch Grip BTN Push press Establish 3RM
D+) Snatch Grip BTN Push jerk Establish 3RM
MetCon: 25min Partner AMRAP of:
200m Partner (Sandbag carry)
20 HSPU
30 Box Jumps 60/50cm
P1- Work
P2- Plank Hold (beast: L-sit hold)