073115

HIGH HANG SNATCH + 2 OHS
Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg

5×1

Skill:

EMOM 5
6 pistols (3 each leg)

WOD:

21-15-9:
Deadlifts (225/155)
400m Run

073015

BEHIND THE NECK SNATCH GRIP PUSH PRESS
Start at 50% of your 1RM Snatch. Target 10kg increase / week if work sets are above 100kg Target 5kg increase / week if work sets are below 100kg

5×3

WOD:

25-20-15-10-5: Row (Calories)
50-40-30-20-10: Double-Unders

072915

CLEAN + 2 FRONT SQUAT
Start at 70% of 1RM CJ. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg

4×1

WOD:

“Grace”
30 Clean and Jerks for time

*try to use something besides a normal barbell, ie axle, dumbells, kettlebells, keg etc

072815

BEHIND THE NECK SNATCH GRIP PUSH PRESS
Start at 50% of your 1RM Snatch. Target 10kg increase / week if work sets are above 100kg Target 5kg increase / week if work sets are below 100kg

5×3

Skill:
ME strict hspu into ME kipping hspu without coming off the wall

rest 2 min and repeat

WOD:
8 min amrap
5 strict press AHAP
10 t2b
50 dbl unders

072715

BACK SQUAT
Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg

3×8

Skill:
ME unbroken strict pullups into ME kipping pull ups without coming off the bar

rest 2min and repeat

Wod:

3 rounds for time of:

Run 400m
8 Front Squats 185/125#

072415

Schedule announcement:

Sorry for the inconvenience but Friday nights classes, Sunday and Monday morning classes are cancelled this week. I hope everyone has a great weekend!

 

 

BACK SQUAT
Work to 90% for a single. Then, 2 drop sets. Drop weight for 2×5 15kg down if your heavy single is under 150kg. Drop weight for 2×5 20kg down if your heavy single is over 150kg. Target 2.5kg increase per week if your heavy single is below 150kg. Target 5kg increase per week if your heavy single is above 150kg.

WOD:

2 rounds for time of:

Row 50 Calories
40 Box Jump Overs 24″
30 kb swings 53/35#
20 T2B

Rest 3:00 between rounds.

072315

Build to a heavy single clean. Then drop weight to 60% of your 1RM for 2 max-effort sets of 30s AMRAP hang power cleans

Skill: dbl unders

Wod:

5 rounds of:

50 Double-Unders
ME UB push ups

Rest 1:1

072215

STIFF LEG DEADLIFT
Work at 65% of 1RM Deadlift. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 100kg Target 5kg increase per week if work sets are above 100kg

4×6

WOD:

“Fran”
21-15-9 reps
Thrusters
pull-ups

072115

BACK SQUAT
Work at 80% of 1RM Back Squat for 4×3. Stay at constant weight for all sets. Target 5kg increase per week if work sets are below 150kg. Target 10kg increase per week if work sets are above 150kg.

Skill:

EMOM 5
HSPU 2-7 reps

WOD:

3 rounds
400m run
12 burpees
21 box jumps

072015

CLEAN FROM HANG
Work at 70% of 1RM Clean. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 110kg. Target 5kg increase per week if work sets are above 110kg.

4×2

Skill:

EMOM 5
2-7 strict pull ups

WOD:

5 rounds of:

Row 25 Calories
5 T&G Power Clean & Push Jerks 135/95#
10 T2B