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Friday, November 11, 2016

10
Nov

Friday, November 11, 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:
5 Rds For Time:

  • 6 Squat Snatch
  • 12 Dips
  • 24 Air Squat
  • 48 Double Unders
  • Rest 2 Minutes
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:
5 Rds For Time:

  • 6 Squat Snatch @50% of 1RM
  • 6 Muscle Ups
  • 12 Pistols
  • 48 Double Unders
  • Rest 2 Minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Front Squat x 3 @ 50% of 1RM

B) 3 Sets: (Every 90 Seconds)

  • Back Squat x 5 @50% of 1RM

Skill:

WOD:
5 Rds For Time:

  • 8 Squat Snatch @50% of 1RM
  • 6 Muscle Ups
  • 16 Pistols
  • 64 Double Unders
  • Rest 2 Minutes

*If you have the ability to hold a medball between feet during muscle up and hold medball at the chest during pistols do so.  Test your pacing with this workout.

Additional:
  • Mobility

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