Barbell Push: A) Strict Press 5×5 weight from elements. B) Strict press 5x5x90%5RM C) Push Press 5x3x80% 5RM D) Jerk 5x3x70% Tech: A+B Snatch balance & Drop snatch C+D perform for quality 4rounds of Hang snatch+OHS+Snatch balance 70% Snatch MetCon:
9min AMRAP OF 3 RMU 5 Push press 7 Burpee Pull ups A) False grip ring row+16/12kb Push press-Burpee B) close grip strict chin ups- 30/20 kg barbell-Burpee C) Rx’d 42.5/30 kg barbell
D) Rx’d 50/35 kg barbell
Intermediate:
Back Squat 3*2*85%
MetCon: 15 min AMRAP
5 HSPU
7 Squat Cleans 60/40 kg
9 Over the bar burpee
Snatch Bupree A) 20/15 kg barbell (ask coach for scaling options)-Burpee B) 30/20 kg Hang snatch-burpee over the bar C) 42.5/30 kg snatch-burpee over the bar D) 50/35 kg Snatch-oer the bar burpee
WOD 3/1/16
/in WOD /by Maayan MoskowBarbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5x5x90%5RM
C) Push Press 5x3x80% 5RM
D) Jerk 5x3x70%
Tech: A+B Snatch balance & Drop snatch
C+D perform for quality 4rounds of
Hang snatch+OHS+Snatch balance 70% Snatch
MetCon:
9min AMRAP OF
3 RMU
5 Push press
7 Burpee Pull ups
A) False grip ring row+16/12kb Push press-Burpee
B) close grip strict chin ups- 30/20 kg barbell-Burpee
C) Rx’d 42.5/30 kg barbell
D) Rx’d 50/35 kg barbell
Intermediate:
Back Squat 3*2*85%
MetCon: 15 min AMRAP
5 HSPU
7 Squat Cleans 60/40 kg
9 Over the bar burpee
Cashout: ???
WOD 2/1/16
/in WOD /by Maayan MoskowOpen Gym
TAFL Week 1, 13:30 at Florentine
Event 1:
Max Effort L-Sit
Event 2:
For Time:
800 m Run
Event 3:
10 Min AMRAP
30 DU
15 Snatches (35/25 kg)
WOD 1/1/16
/in WOD /by Maayan MoskowStrength:
Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%
Tech: A+B: hang snatch
C+D: Snatch pull 3x3x105% Snatch (use straps)
MetCon: 15-10-5 reps of
Snatch
Bupree
A) 20/15 kg barbell (ask coach for scaling options)-Burpee
B) 30/20 kg Hang snatch-burpee over the bar
C) 42.5/30 kg snatch-burpee over the bar
D) 50/35 kg Snatch-oer the bar burpee