Wednesday 05302023

warmup

STRENGTH

STRICT PRESS

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – Max reps @ 85%

Snatch

8 reps empty bar

5 reps @50%

3 reps @60%

2 reps 70 %

1 rep @80%

WOD

7 min cap

800 m run

find a 1 RM snatch .. IN REMAINING TIME

-2 min break-

7 min cap

8 snatch at 70%☝️

800 m run

snatches can be power or squat.

score =total snatch and time you finish 2 nd run !

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Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power