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Saturday, October 8, 2016

7
Oct

Saturday, October 8, 2016

Saturday Class Schedule: 8:30 am normal class, 9:45 am open gym.  Sorry everyone we have to be at a prior engagement, but class will go on come and and crush the last WOD of the week.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Power Clean
  • 60 Toe To Bar
  • 60 Front Squat
  • 60 Inverted Barbell Row (Get As Horizontal as Possible)
  • 60 Shoulder to Overhead
  • 60 Medball Sit Up Tosses
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 60 Power Clean 135/95
  • 60 Toe To Bar
  • 60 Front Squat 135/95
  • 60 Inverted Barbell Row (Get As Horizontal as Possible)
  • 60 Shoulder to Overhead 135/95
  • 60 Medball Sit Up Tosses
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch (Squat)

  • Work up to 85% in doubles, then perform 1 single at 90%

B) 8 Sets:

  • Hang Clean (Above the Knee) + Clean + 2 Jerks (Work up to 85% of 1RM Clean and Jerk)

C) 4 Sets:

Clean Pull x 5

  • Set 1 = 90%
  • Set 2 = 95%
  • Set 3 = 100%
  • Set 4 = 100%

D) 4 Sets:

  • 2 Behind the Neck Push Press + 3 Overhead Squat (work up to heavy set)

E) 3 Sets:

  • Alternating DB Shoulder Press x 8 (AHAP)

Skill:

WOD:
 
Additional:
  • Mobility

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