top of page
Search

Friyahhh 04192024


Warmup

Skills /


EMOM 8

  1. 30sec hs hold

  2. 10 -15 ttb

  3. 10 HSPU

  4. 10-15 ttb

  5. 10 strict HSPU

  6. 10-15 ttb

  7. 10 ctw HSPU

  8. 10-15 ttb


WOD QUARTER FINALS #4


Start with back to the bar every round !

RX

Complete as many reps as possible in 10 minutes of:

10 clean and jerks (85/135 lb)–

Rest 1:00

10 clean and jerks (125/185 lb)

– Rest 1:00

10 clean and jerks (155/225 lb)–

Rest 1:00

Max reps clean and jerk in the remaining time (165/245 lb)


Level 2

Complete as many reps as possible in 10 minutes of:

10 clean and jerks (75/115 lb)

– Rest 1:00

10 clean and jerks (95/135 lb)–

Rest 1:00

10 clean and jerks (115/155 lb)–

Rest 1:00

Max reps clean and jerk in the remaining time (125/185 lb)


Level 3

Complete as many reps as possible in 10 minutes of:

10 clean and jerks (35/45 lb)–

Rest 1:00

10 clean and jerks (45/55 lb)–

Rest 1:0010 clean and jerks (55/65 lb)–

Rest 1:00

Max reps clean and jerk in the remaining time (65/75 lb)

139 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

Comments


bottom of page