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Wednesday, November 4, 2015

3
Nov

Wednesday, November 4, 2015

Even the young ladies crushed Barbells for Boobs!!!

Essentials

Strength/Skill:
Warm Up:

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

Strength:

A) 4 Sets: (EMOM)

  • Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

B) 3 Sets: Every 3 Minutes

  • Back Squat x 10

Skill:

WOD:
3 Rds For Time:

  • 15 Pull Ups
  • 10 Snatches
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

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

Strength:

A) 4 Sets: (EMOM)

  • Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

  • Set 1 = 5 Reps @65-70%
  • Set 2 = 4 Reps @75-77%
  • Set 3 = 3 Reps @80-83%
  • Set 4 = 2 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

Skill:

WOD:
(Choose which variation of the WOD you’d like to perform. You only have to perform one version of it.  There will be a 12 Minute Cap For all versions)

A) For Time:

  • 60 Pull Ups
  • 30 Snatches (Power or Full)

B) 2 Rds For Time:

  • 30 Pull Ups
  • 15 Snatches (Power or Full)

C) 3 Rds For Time:

  • 20 Pull Ups
  • 10 Snatches (Power or Full)
Additional:

Competition

Strength/Skill:
Warm Up:

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

Strength:

A) 4 Sets: (EMOM)

  • Power Clean + Hang Clean + Push Jerk

*Start and 60% and work up.

B) 5 Sets:

  • Back Squat x 3 @ 70%
  • Strict Handstand Push Ups x no more then 12 reps (If you can perform more then 12 add a deficit or a weight vest.

*For Handstand Push Ups Perform this for Sets 1,3,5.

Skill:

WOD:
(Choose which variation of the WOD you’d like to perform. You only have to perform one version of it.  There will be a 12 Minute Cap For all versions)

A) For Time:

  • 60 Pull Ups
  • 30 Snatches (Power or Full) 135/95

B) 2 Rds For Time:

  • 30 Pull Ups
  • 15 Snatches (Power or Full) 135/95

C) 3 Rds For Time:

  • 20 Pull Ups
  • 10 Snatches (Power or Full) 135/95
Additional:
  • Mobility

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