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Friday, April 10, 2015

9
Apr

Friday, April 10, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

  • Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

WOD:
“Annabel”

For Time:

  • 50-40-30-20-10 Sit Ups
  • 10-8-6-4-2 Power Snatch 135/95
  • 50-40-30-20-10 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

 

A) 5 Sets: (EMOM)

Hang Snatch (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk

Skill:

WOD:
 

“Annabel”

For Time:

  • 50-40-30-20-10 Sit Ups
  • 10-8-6-4-2 Power Snatch 135/95
  • 50-40-30-20-10 Double Unders
Additional:

Competition

Strength/Skill:
Warm Up:3 Sets:

  • High Box Jump 1.1.1.1 (Step Down to Lower Box)
  • Handstand Walk x 10-15 yrds

Strength:

A) 7 Sets: (EMOM)

Snatch From Blocks (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets.  If your 85% is above 220# then drop weight 35#.  If your 85% is below 220# drop weight 25#.

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk

C) 4 Sets: (Every 90 Seconds)

  • 2-3″ Deficit Deadlift x 5 @ 60% of 1 RM

Skill:

WOD:
“Annabel”

For Time:

  • 50-40-30-20-10 Sit Ups
  • 10-8-6-4-2 Power Snatch 135/95
  • 50-40-30-20-10 Double Unders
Additional:
  • 10 Minutes Mobility

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