Call Us: (720) 335-5591

Tuesday, December 22, 2015

21
Dec

Tuesday, December 22, 2015

Schedule Reminder: Thursday we will operate under Holiday Hours (8:30, 9:45), Friday we will be closed.

Essentials

Strength/Skill:
Warm Up:

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

Strength:

A) 5 Sets: (EMOM)

  • Snatch (Building in wt.)

B) 5 Sets: (EMOM)

  • Clean and Jerk (Building in wt.)

Skill:

WOD:
A) AMRAP in 5 Minutes:”Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Right into:

B) 5 Minutes to Establish 1 RM:

  • Snatch (Can be power or full)

Right into:

C) AMRAP in 5 Minutes:

“Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Right into:

D) 5 Minutes to Establish 1 RM:

  • Clean and Jerk

*4 Separate Scores

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

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

Strength: 

A) 5 Sets: (EMOM)

  • Snatch (Building in wt.)

B) 5 Sets: (EMOM)

  • Clean and Jerk (Building in wt.)

Skill:

WOD:
A) AMRAP in 5 Minutes:”Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Right into:

B) 5 Minutes to Establish 1 RM:

  • Snatch (Can be power or full)

Right into:

C) AMRAP in 5 Minutes:

“Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Right into:

D) 5 Minutes to Establish 1 RM:

  • Clean and Jerk

*4 Separate Scores

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

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

Strength:

 

Skill:

WOD:
A) AMRAP in 5 Minutes:”Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Right into:

B) 5 Minutes to Establish 1 RM:

  • Snatch (Can be power or full)

Right into:

C) AMRAP in 5 Minutes:

“Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Right into:

D) 5 Minutes to Establish 1 RM:

  • Clean and Jerk

*4 Separate Scores

Additional:
  • Mobility

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