top of page
Search

Monday 02082021

https://www.cfib-fcei.ca/sites/default/files/2020-04/Screening%20Questionnaire%20for%20COVID19.pdf

Warmup

Overhead Squat Complex

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Snatch Technique - Part A

3 Sets:

2 Halting Low-Hang Snatch Pulls

Halt #1 - 2 Seconds at Shin (But Not Floor)

Halt #2 - 2 Seconds at Knee

Halt #3 - 2 Seconds at Pockets

Snatch Technique - Part B

3 Sets:

2 Low-Hang Muscle Snatches

2 Overhead Squats

2 Low-Hang Squat Snatches

Low-Hang Snatch

EMOM x9

Minute 1 - 1 Low-Hang Squat Snatch

Minute 2 - 1 Low-Hang Squat Snatch

Minute 3 - 1 Low-Hang Squat Snatch

"Freedom Sauce"

AMRAP 3:

21 OHS 95 / 65 lb

21 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS 115 / 85 lb

18 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS 135 / 95 lb

15 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS 155 / 105 lb

12 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row


Monday

190 views0 comments

Recent Posts

See All

Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se

WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l

Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme

bottom of page