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Friday, December 2, 2016

1
Dec

Friday, December 2, 2016

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 For Time:

  • 40 Overhead Squat
  • 40 Box Jump Overs
  • 50 Wall Ball
  • 50 Deadlift
  • 40 Toe to Bar
  • 20 Burpee Pull Up
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 For Time:

  • 40 Overhead Squat 135/95
  • 40 Box Jump Overs
  • 50 Wall Ball 30/20
  • 50 Deadlift 205/140
  • 40 Toe to Bar
  • 20 Burpee Muscle Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

Perform After WOD

A) 4 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 55%

B1) 3 Sets: (Every 90 Seconds)

  • Front Squat x 5 @55%

Skill:

WOD:
With a Partner Complete For Time:

  • 50 Overhead Squat 155/105
  • 50 Box Jump Overs 24/20
  • 50 Axle Bar Thrusters 135/95
  • 50 Power Clean 205/125
  • 50 Toe to Bar
  • 30 Burpee Muscle Up

*Partner must alternate reps.

Additional:
  • Mobility

 

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