Call Us: (720) 335-5591

Friday, November 25, 2016

24
Nov

Friday, November 25, 2016

Schedule Reminder:  We will be operating under Holiday hours today.  There will be 2 class times available, 8:30 and 9:45.  

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

4 Sets:

  • Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

WOD:
With a Partner Complete 8 Rds For Time:

  • 12 Single Arm DB Snatch (6/6)
  • 6 Overhead Squat
  • 12 Dips

*Partners Alternate Movements

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

4 Sets:

  • Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

WOD:
With a Partner Complete 10 Rds For Time:

  • 12 Single Arm DB Snatch (6/6)
  • 6 Overhead Squat @55% of 1 RM Snatch
  • 12 Ring Dips

*Partners Alternate Movements

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 80% of 1RM

B1) 3 Sets: (Every 90 Seconds)

  • Good Mornings x 10 @80% of 3RM Push Press

B2) 3 Sets:

  • Single Arm Bent DB Row x 8 ea.

Skill:

WOD:
With a Partner Complete 10 Rds For Time:

  • 12 Single Arm DB Snatch (6/6)
  • 6 Overhead Squat @55% of 1 RM Snatch
  • 12 Wt. Ring Dips (25/15)

*Partners Alternate Movements

Additional:
  • Mobility

 

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