Yes I know it is a repeat from yesterday...unfortunately as it was our first day no one did the warm-up. As they say, "The beatings will continue until moral improves".
Skill transfer exercises for the snatch
3 sets:
- 3 overhead squats
- 3 pressing snatch balances
- 3 heaving snatch balances
- 3 snatch balances
Workout
Power clean + front squat + mid-hang clean - 5 sets at 70% of your 1RM
Overhead squat – heavy single
Then
3 rounds for time of:
500 m row
15 push-up
The row PU is a competition. Pick someone at the gym and 3, 2, 1 GO! Fuller - I'm callin' you out!
Power clean + front squat + mid-hang clean - 5 sets at 70% of your 1RM
Overhead squat – heavy single
Then
3 rounds for time of:
500 m row
15 push-up
The row PU is a competition. Pick someone at the gym and 3, 2, 1 GO! Fuller - I'm callin' you out!
JB Ownin' the 1-Arm Snatch
For time:
ReplyDelete20 - Box Jumps (24" Box)
20 - Push-ups
250m Row
20 - Dumbbell Snatch (L)
20 - Dumbbell Snatch (R)
250m Row
20 - Stingers
20 - Push-ups
250m Row
20 Sit-ups
20 - Squats
250m Row
Time = 12:04
KF
Today's WOD as rx'ed.
ReplyDeleteKF
CFWU, Burgie WU, CJ & Sn WU
ReplyDeletePC/FS/HC: 95, 115, 135, 155, 165 X 2
OHS: Worked up to 150, failed 165, finished w/135 X 3
Weighted Pull-ups: Alternated with OHS, worked up to 70 lb X 1(BW 170ish)
3 rounds: 5:50
-400m run
-15 Push-ups