FRIYAHHHH 04072023

BOX SQUATS

3 sets of 7 reps

1 sec pause on the box 9/10 effort

DROP SNATCH

Find a technical max for the day

*Restrictions - no assistance from hips, must start with ankles/knees/hips fully extended.

BELOW THE KNEE PAUSE SQUAT SNATCH 3 sets of 1.1.1.1 reps @ 60-75%

*rest 10 seconds between reps

2 sec pause at knee; 60-75% 1RM snatch - % build on last week

WOD

12 minute amrap

2-4-6-8-10-etc

Farmers carry @32/24kg

Shuttle Runs (2x25ft each)

Single Kb box step ups 24/20 53/35

10 Rounds for Time:

Echo Bike 10/8 calories

10 Kettlebell Swings @ 53/35 lbs

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Wednesday 11292023

Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb

Tuesday 11282023

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

Monday 11272023

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h