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Monday, March 16, 2015

15
Mar

Monday, March 16, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (EMOM)

  • Hang Power Snatch + Overhead Squat

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 4 Burpee over Box Jumps 24/20
  • 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

  • 4 Burpee Over Box Jumps 24/20
  • 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat
  • Hang Muscle Snatch (Mid Thigh)
  • Hang Power Snatch (Mid Thigh)
  • Hang Snatch (Hold in Bottom for 10 Seconds)
  • Overhead Squat

Strength:

7 Sets: (EMOM)

  • Hang Snatch (Mid Thigh) x 1

*Build over coarse of 7 Sets, but let speed and mechanics be the focus.  If both are not perfect don’t increase load.

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 4 Burpee over Box Jumps 24/20
  • 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

  • 4 Burpee Over Box Jumps 24/20
  • 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs
Additional:

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Sotts Press x 5
  • Handstand Walk x 10-15 yrds
  • L-Sit x 30 seconds

Strength:

A) 7 Sets: (EMOM)

  • Hang Snatch (Mid thigh) x 1

*Build over coarse of 7 Sets, but let speed and mechanics be the focus.  If both are not perfect don’t increase load.

B) 2 Set: (Every 2:30)

  • Front Squat x 10

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 4 Burpee over Box Jumps 24/20
  • 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

  • 4 Burpee Over Box Jumps 24/20
  • 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

  • 10yrd Shuttle Runs
Additional:
  • 10 Minutes Mobility

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