Lift-
Build heavy 1 rep Power snatch
***
Metcon-
In teams of 2-
21 AMRAP-
30/24 Cal Row
3-6-9-12-15-18.. etc Power snatches @50/35kg
8 Synchro' burpees over bar
***
Independent Open Gym WOD-
Build heavy 1 rep of power snatch
Then-
10-9-8-7-6-5-4-3-2-1
Power snatch @30/20kg
Lateral burpees ovr bar
Push & Skill-
Complete 5 super sets of-
5-10 Kipping/Strict HSPU
3 Y-T-W
***
Metcon-
For time-
21-18-15-12-9-6-3- Box jumps
3 wall walks
***
Endurance WOD-
EMOM 21-
1) Bike 14/11 Cals
2) 3-4 sets x 2 DB snatch & 2 Lateral burpees
3) 30 Double unders
Then-
In teams of 2- Complete 50 Shuttle runs for time!!!
***
Independent Open Gym WOD-
Build heavy sets of 3 Push presses
Build heavy sets of 1 Push jerk
Then-
20 AMRAP-
20 T2B
20 DB snatch
20 BOX JUMPS
Metcon-
"Open 18.5/12.5/11.6"
7 AMRAP-
3-6-9-12-15..etc
Thrusters @42.5/30kg
C2B
Rest 3:00 minutes
7 AMRAP-
10 HPC @42.5/30kg
1-2-3-4-5.. etc Rope climbs
Rest 3:00
7 AMRAP-
2-4-6-8.. etc Front squats
24 Lateral jumps over bar
***
Olympic Weightlifting-
Snatch
Lift-
Complete 5 super sets of-
5-4-3-2-1 Power cleans in Touch & go
30 sec Plank
15+15 sec Side planks
***
Metcon-
5 rounds for time-
15 Sit ups
10 Power cleans @60/42.5kg
150 meters Suitcase carry
***
Independent Open Gym WOD-
30 AMRAP-
10 Double DB devil press @2x 20/12.5kg
20 Sit ups
200 Meters Run
Push-
Strict shoulder press- 3-3-3
Push press- 2-2-2
Push/Split jerk- 1-1-1
***
Metcon-
4 AMRAP-
8 Burpees to target
8 HRPU
8 T2B
Rest 2:00
4 AMRAP-
6 Burpees To target
6 HRPU
6 T2B
* Goal- Do not break!!! find pace that will allow it.
***
Independent Open Gym WOD-
5 sets of 5 Strict shoulder press
Then-
4 AMRAP-
8 Burpees to target
8 HRPU
8 T2B
Rest 2:00
4 AMRAP-
6 Burpees To target
6 HRPU
6 T2B
Squat & Pull-
EMOM 12-
Odd- 6 Weighted Chin ups
Even- 5 Front squat from the floor
***
Metcon-
2 Rounds for time-
50 Alternating DB snatches @22.5/15kg
50 Wall balls
***
Independent Open gym WOD-
EMOM 12-
Odd- 8 KB goblet squat
Even- AMRAP of unbroken pull ups
Then-
2 rounds for time-
50 Thrusters @30/20kg
50 KB swings @32/20kg
