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Tuesday 141021

20
Oct

Tuesday 141021

Essentials

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift + High Hang High Pull

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

  • Power Snatch + Overhead Squat + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • Box Jump
  • Squat
  • Pull Ups

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift + High Hang High Pull

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

  • Power Snatch + Hang Snatch + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • Box Jump
  • Squat
  • Pull Ups

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Power Clean + Hang Clean + High Hang Clean

  • Sets 1-3 – 60-65%
  • Sets 4-6 – 65-70%
  • Sets 7-8 – 70-75%
  • Sets 9-10 – 75-80%

B) 4 Sets: (Every 3 Minutes)

  • Front Squat x 4-5 reps @ 41X1

(MUST move up in weight from last week by 4-6%)

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 1 Hang Squat Clean
  • 1 Chest to Bar Pull Up
  • 2 Hang Squat Cleans
  • 2 Chest to Bar Pull Ups
  • 3 Hang Squat Cleans
  • 3 Chest to Bar Pull Ups
  • 4 Hang Squat Cleans
  • 4 Chest to Bar Pull Ups

. . . and so on up the ladder
Men = 205, Women = 135
Rest 8 minutes, and then:

B) AMRAP in 4 minutes:

  • 1 Hang Squat Clean
  • 1 Chest to Bar Pull Up
  • 2 Hang Squat Cleans
  • 2 Chest to Bar Pull Ups
  • 3 Hang Squat Cleans
  • 3 Chest to Bar Pull Ups
  • 4 Hang Squat Cleans
  • 4 Chest to Bar Pull Ups

. . . and so on up the ladder
Men = 155, Women = 105

Additional:
  • 10 Minutes Mobility

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