20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups
E) 60/40 – BMU S&A WOD : Strength: Strict Press 6*3*70% 3RM (80%5RM) Front rack lunges 5-5-5-5: +5*80% from last set *time cap 30min. Accessory: KB One Arm Deadlift 3*8-12 (each side) One arm KB/DB shoulder press 3*10-15 (each arm) *time cap 20min.
Happy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck!
Strength: A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C) Thruster 5x3x90%3RM D+) Thruster 6x3x80-90%1RM In Teams Of 3 Complete for time. 60 Cal (row) 120 Handstand Pushups 180 DU P-1 Work P2+3: Deadlift hold 160kg M+M 120kg M+F 90kg F-F *Ask coach for scaling options.
Olympic weightlifting:
Clean pull + Hang clean pull + hang clean 6×1+1+2×75% | 2×1+1+1×85%
WOD 2/11/18
/in WOD /by Kaitlyn EggersSkill: Snatch or complete missed strength
MetCon: 16 minute AMRAP
3 burpee box jump 60/50
6 Toes to Bars
9 Wallball shots 20/12
* Every 3 rounds go for 200 meter run with wallball
WOD 2/11/18
/in WOD /by Kaitlyn EggersSkill:
Barbell Snatch Practice 20 min.
MetCon:
20min AMRAP ladder of
1 Snatch
2 Pull ups
2 Snatches
3 Pull Ups
3 Snatches
4 Pull ups
Etc….
A) Ask coach for specific Instructions
B) 30/20kg- Pull ups by ability.
C) 42.5/30kg- Pull ups
D) 50/35kg- C2B Pull Ups
E) 60/40 – BMU
S&A WOD :
Strength:
Strict Press 6*3*70% 3RM (80%5RM)
Front rack lunges 5-5-5-5: +5*80% from last set
*time cap 30min.
Accessory:
KB One Arm Deadlift 3*8-12 (each side)
One arm KB/DB shoulder press 3*10-15 (each arm)
*time cap 20min.
WOD 1/11/18
/in WOD /by YoniHappy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck!
Strength:
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C) Thruster 5x3x90%3RM D+) Thruster 6x3x80-90%1RM
In Teams Of 3 Complete for time.
60 Cal (row)
120 Handstand Pushups
180 DU
P-1 Work
P2+3: Deadlift hold 160kg M+M
120kg M+F
90kg F-F
*Ask coach for scaling options.
Olympic weightlifting: