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Wednesday 141008

7
Oct

Wednesday 141008

Carlye throwing weight around at the “Hell of the West.”

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) 4 Sets: (Every 90 Minutes)

  • 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: (EMOM)

  • Power Snatch

Build over coarse of 7 Sets

Skill:

WOD:
10 Sets: (Every 90 Seconds)

  • 9 KB Swing
  • 7 Box Jump
  • 5 Pull Up
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) 4 Sets: (Every 90 Minutes)

  • 4-Stop Halting Snatch Deadlift

(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: (EMOM)

  • Power Snatch + Snatch

Build over coarse of 7 Sets

Skill:

Adam L’s B-Day WOD:
A) AMRAP in 5 Minutes:

  • 3 Box Jump 36/26
  • 2 Wt. Pull Up
  • 1 Snatch

Rest 1 Minute

B) AMRAP in 5 Minutes:

  • 5 Box Jump 30/24
  • 3 Chest to Bar Pull Up
  • 2 Snatch

Rest 1 Minute

C) AMRAP in 5 Minutes:

  • 7 Box Jump 24/20
  • 4 Pull Up
  • 3 Snatch
Additional:
  • 10 Minutes Mobility

Competition

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) 4 Sets: (Every 90 Minutes)

  • 4-Stop Halting Snatch Deadlift

(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: (EMOM)

  • Power Snatch + Snatch @ 70-80% of 1 RM

Build over coarse of 7 Sets

Skill:

WOD
A) AMRAP in 5 Minutes:

  • 3 Box Jump 40/30
  • 2 Bar Muscle Up
  • 1 Snatch 165/115

Rest 1 Minute

B) AMRAP in 5 Minutes:

  • 5 Box Jump 36/26
  • 3 Chest to Bar Pull Up
  • 2 Snatch 145/100

Rest 1 Minute

C) AMRAP in 5 Minutes:

  • 7 Box Jump 30/24
  • 4 Pull Up
  • 3 Snatch 125/85
Additional:
  • 10 Minutes Mobility

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