top of page
Search

Wednesday 12072022

WARMUP


STRENGTH


Mock Olympic Lifting Meet:

Part 1:

Find a 1RM Snatch in 3 Attempts, 1 Attempt Every 2 minutes

0-2 - 1 attempt

2-4 -1 attempt

4-6 -1 attempt


rest 8 min ( warmup c&j)


Part 2

Find a 1RM Clean/Jerk in 3 Attempts, 1 Attempt Every 2 minutes

0-2 1 attempt

2-4 1 attempt

4-6 1 attempt


*Can't go down in weight. Wear a singlet if you want to get rowdy.


WOD

5RDS  12 min cap


3 Hang Squat clean155/115

6 Box Jumps @30/24"

9 Deadlifts @ 225/155lb

rest :30


Level 2

5rds

3Hang squat cleans 115/75

6 boxjumps / stepups 24/20

9 Deadlifts 185/135

rest:30


166 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

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

Opmerkingen


bottom of page