top of page
Search

Wednesday

warmup 3 rds

1:00 machine

5 muscle snatch

5 power snatch

5 snatch grip push press

5 oh squats


Strength

Power snatch

From knee SINGLES

3@ 60

3@60

3@ 65

2 @70

2@75


High hang snatch +hang snatch

.02 sec pause in catch “SQUATS “

3+1 60

3+1 65

2+1 65

2+1 65

2+1 70


WOD 20 min cap

3 sets

100 m run

21 toes to bar /KR

100 m run

15 ctb / assistance

100 m run

9 bmu / box / band / shoot threws

170 views0 comments

Recent Posts

See All

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

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Comments


bottom of page