top of page
Search

Tuesday 10312023

Happy Halloween ๐ŸŽƒ

Warmup

Core -

Russian twists

Plate leg lifts


STRENGTH

For load:5-4-3-2-1:

Power snatch

โ€“ Increase loading across as many sets as possible.

โ€“ These should be touch-and-go reps.โ€“ Begin the first set around 60-65% of your 1-rep max power snatch.


WOD

RX

For time:

50-calorie bike

50 overhead squats (65/95 lb)

50 alternating DB snatches (35/50 lb)

SCORE:ย 

TOTAL TIME


Level 2

For time:

50 calorie bike

50 overhead squats (55/75 lb)

50 alternating DB snatches (25/35 lb)

SCORE:ย 

TOTAL TIME


Level3

For time:

40 calorie bike

40 overhead squats (35/55 lb)

40 alternating DB snatches (15/25)


Sub out Oh squats for Front squats if necessary!

135 views0 comments

Recent Posts

See All

WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats โ€“ Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12โ€ฆ etc. Thrusters (65

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK โ€“ Rest 2:00 between sets. โ€“ Increase loading across as many sets as possible.โ€“ Unbroken reps.โ€“ Begin the first set around 60-70% of your 1-

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders

bottom of page