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Saturday, September 10, 2016

9
Sep
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Saturday, September 10, 2016

Schedule Reminder: 8:30 Normal Class, 9:45 Comp/Open Gym

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Perform For Time:

  • 250 Double Unders
  • 100 Deficit Push Ups (45/25)
  • 50 Back Squat (From Rack) @ 75% of 1 RM
  • 100 Burpee Plate Jump
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Perform For Time:

  • 250 Double Unders
  • 100 Deficit Push Ups (45/25)
  • 50 Back Squat (From Rack) @ 75% of 1 RM
  • 100 Burpee Plate Jump
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch (Squat)

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 3 Reps @ 83%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 2 Reps @ 88%
  • Set 6 = 2 Reps @ 90%
  • Set 7 = 2 Reps @ 93%
  • Set 8 = 2 Reps @ 95%

B) 8 Sets:

Clean & Jerk

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 75%
  • Set 3 = 3 Reps @ 77%
  • Set 4 = 3 Reps @ 80%
  • Set 5 = 2 Reps @ 83%
  • Set 6 = 2 Reps @ 85%
  • Set 7 = 2 Reps @ 88%
  • Set 8 = 2 Reps @ 90%

C) 4 Sets:

Clean Pull x 5

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

D) 6 Sets:

  • TnG Deadlift @ 50% x 10

*Rest 60 Seconds between sets

Skill:
WOD:
Optional

A) 15-10-5

  • Parallete Handstand Push Up
  • Wt. Pull Up (add 20% of your bodyweight)

B) 2 Sets:

  • 200m Run
  • 300m Run
  • 400m Run

*Rest length it takes to perform
Additional:
  • Mobility

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