Call Us: (720) 335-5591

Wednesday, June 21, 2017

20
Jun

Wednesday, June 21, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 6 Sets:

  • Hang Power Snatch + Overhead Squat + Snatch

B) 6 Sets:

  • Hang Power Clean + Front Squat + Clean

Skill:

WOD:
For Time:

  • 1 Mile Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 8 Sets or Less

Find 1RM Snatch

  • Set 1 – 2 reps @ 65-70%
  • Set 2 – 2 reps @ 75-77%
  • Set 3 – 1 rep @ 80-83%
  • Set 4 – 1 rep @ 85-88%
  • Set 5 – 1 rep @ 90-93%
  • Set 6 – 1 rep @ 95-98%
  • Sets 7-8 – Find 1 RM

B) 8 Sets or Less

Find 1RM Clean

  • Set 1 – 2 reps @ 65-70%
  • Set 2 – 2 reps @ 75-77%
  • Set 3 – 1 rep @ 80-83%
  • Set 4 – 1 rep @ 85-88%
  • Set 5 – 1 rep @ 90-93%
  • Set 6 – 1 rep @ 95-98%
  • Sets 7-8 – Find 1 RM

Skill:

WOD:
For Time:

  • 1 Mile Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 3 Pos Power Clean x 3 (Up to 65%)

Skill:

WOD:
5 Sets: EMOM

Minute 1 = 8 Back Squat @ 50% +30 double unders
Minute 2 = 25 yard Sled Sprint
+ 7 Stone to Shoulder 150/100
Minute 3 = REST
Minute 4 = REST

Additional:
3 Sets:

  • RDL x 8 @ 45-55% of 1RM Back Squat
  • Single Arm DB Shoulder Press x 8

 

Leave a Reply