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Monday, November 9, 2015

8
Nov

Monday, November 9, 2015

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 10
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

  • Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 65% (Tempo 2311)

Skill:

WOD:
2 Rds For Time:

  • 21 Overhead Squat
  • 4 Burpee Pull Ups
  • 21 Box Jump
  • 4 Burpee Pull Ups
  • 21 KB Swings
  • 4 Burpee Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 10
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

  • Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 65% (Tempo 2311)

*Goal to increase 10-20# each week.

Skill:

Grant’s B-Day WOD:
2 Rds For Time:

  • 21 Overhead Squat
  • 7 Burpee Pull Ups
  • 21 Box Jump
  • 7 Burpee Pull Ups
  • 21 KB Swings
  • 7 Burpee Pull Ups
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • PVC Pass Through x 10
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

  • Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase at least 5-10# each week.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

  • Set 1 = 5 Reps @65-70%
  • Set 2 = 4 Reps @75-77%
  • Set 3 = 3 Reps @80-83%
  • Set 4 = 2 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

*Increase sets 1-5 by 5-10# each week.

Skill:

WOD:
2 Rds For Time:

  • 21 Overhead Squat 125/85
  • 4 Burpee Muscle Up
  • 21 Box Jump 24/20
  • 4 Burpee Muscle Up
  • 21 KB Swings
  • 4 Burpee Muscle Up
Additional:
  • Crossover Symmetry Iron Scap

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