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Monday 130624

23
Jun

Monday 130624

Jason Snatch ladder, great pic Scott!!!

Essentials

Strength/Skill:
Warm up:

3 Rds NFT:

  • 15 Sit Ups
  • 10 Supine Row
  • 5 Overhead Squat (PVC)

Strength:

4 Sets: (Top Every 2 Minutes)

  • Overhead Barbell Shrugs x 6-8
  • Overhead Squat x 6-8 @ 3111 (3 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
  • Plank Hold x 30 Seconds

Skill:

Justin Gilcrest’s B-Day WOD:
For Time

  • 15 Overhead Squat
  • Rest 30 Seconds
  • 21 Pull Ups/Supine Row
  • Rest 30 Seconds
  • 12 Overhead Squat
  • Rest 30 Seconds
  • 15 Pull Ups/Supine Row
  • Rest 30 Seconds
  • 9 Overhead Squat
  • Rest 30 Seconds
  • 9 Pull Ups/Supine Row
Additional:
  •  5 Minutes Groin/Hip Mobility Each Side

Performance

Strength/Skill:
Warm up:

3 Rds NFT:

  • 15 Sit Ups
  • 10 Supine Row
  • 5 Overhead Squat

Strength:

5 Sets: (Top every 2 Minutes)

  • Overhead Squat x 3 @2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
  • Double Unders x 20-30

Skill:

Justin Gilcrest’s B-Day WOD:
“Josh”

For Time:

  • 21 Overhead Squat 95/65
  • 42 Pull Ups
  • 15 Overhead Squat
  • 30 Pull Ups
  • 9 Overhead Squat
  • 18 Pull Ups
Additional:
  •  5-8 Minutes Groin/Hip Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • 10 Toe To Bar
  • 5 High Hang Snatch High Pulls
  • 5 Muscle Snatch
  • 5 Overhead Squat
  • 10 Supine Row

Strength:

6 Sets: (Every 2 Minutes)

  • High Bar Back Squat x 6 @70% of 1 RM

Skill:

Justin Gilcrest’s B-Day WOD:
Snatching “Josh”

For Time:

  • 21 Power Snatch 75/55
  • 42 Pull Ups
  • 15 Power Snatch
  • 30 Pull Ups
  • 9 Power Snatch
  • 18 Pull Ups
Additional:
  •  5 Groin/Hip Mobility Each Side

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