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Monday 141020

19
Oct

Monday 141020

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

  • Rope Climb Technique
WOD:
For Time: (20 Minute Cap)

  • 600m – 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 2 Rope Climb
  • 3 DB Ground to Overhead
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • 15 Minutes Build to 1 RM Back Squat

Skill:

WOD:
For Time: (20 Minute Cap)

  • 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 4 Rope Climb
  • 3 DB Ground to Overhead
  • 5 Rope Climb
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 30 seconds)

  • Interval 1 (30s) – Drop Snatch x 1 rep
  • Interval 2 (60s) – High Hang Snatch x 1 rep
  • Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B) 6 Sets: (Every 90 Seconds)

  • Strict Shoulder Press x 5 reps @ 80-85%

Skill:

WOD:
For Time: (20 Minute Cap)

  • 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 4 Rope Climb
  • 3 DB Ground to Overhead
  • 5 Rope Climb
Additional:
  • 10 Minutes Mobility

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