ttp://m.youtube.com/results?q=snatch%20long%20pull&sm=3
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
WOD:
“Bergeron Beep Test”
EMOM as long as possible
7 thrusters 75/55#
7 pull ups
7 burpees
-Pendlay rows: 3×10 w/ medium weight
-Back squat: 3×5 @ 84% (Use belt)
“Bergeron Beep Test”
Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
-Back squat: 3×5 @ 84% (Use belt)
-Incline bench: 3×6 w/ 2 sec pause on chest (Use 15lbs more than last incline day)
-Step up: 3×10 per leg w/ dumbbells (25-45lbs women/55-85lbs men)
-Dumbbell push press: Use 2 heavy dumbbells, clean from ground, 3×5 heavy
Wod
3 RFT
15 SINGLE ARM OVERHEAD KB LUNGES 70/53#
30 GHD SIT UPS
45 KB SWINGS 53/35#
-Hang clean + 2 jerks: 7 sets @ 60%
3RFT
15 Ohs 135/95#
30 abmat sit ups
45 kbs 53/35#
30 Minutes of the following–
Start a clock and do each task as quickly as possible.
At the top of the first minute—75 feet of burpee broad jumps
At the top of the second minute—3 power cleans AHAP (as heavy as possible)
At the top of the third minute—6 dumb bell thrusters
Competition simulation day
Wod 1
“Amanda”
9-7-5 reps
Squat snatch 135/95#
Muscle Ups
Rest 10 min
Wod 2:
21-15-9-6-3 reps
Box jumps
Hang power cleans 135/95#
Rest 10min
Wod 3:
800m run
40 wall balls
30 Deadlift 225/155#
20 c2b pull ups
60 foot handstand walk
For Time in Teams of Two:
Team Nutts:
20 Handstand push-ups
250 pound Deadlift, 30 reps
50 Box jumps, 30 inch box
100 Pull-ups
200 Wallball shots, 20 pounds, 10′
400 Double-unders
Run 800 meters with a 45lb plate
Rules: Only one athlete may be working at one time. During the run, the team must run together with one person holding the plate. At no time is the plate allowed to touch the ground. The time is scored only when the plate is returned to the rack.
Hang clean + 2 jerks: 7 sets @ 60%
Pendlay rows: 3×10 w/ medium weight
-Clean grip RDL: 3×10 w/ medium weight (use straps)
-GHD situps: 3×15
-Push press: 3×7 @ 60%
-Jumping back squat: 3×10 @ 50%
WOD:
21-15-9-6-3
Front rack lunge 95/65#
Push press
HSPU DEVELOPMENT
3XME STRICT HSPU INTO ME KIPPING W/O COMING OFF THE WALL
Every 40 seconds for 7 rounds
5 UNBROKEN C2B PULL UPS OR 2 MUSCLE UPS
WOD:
200 DBL UNDERS
ROW 1K
40 T2B
CORE: 3×10 WEIGHTED GHD SIT UPS
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com