Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec. Try for bigger numbers than last week. Then For time: 200 Double-Unders 21 Snatches (anyhow) 135/95# 100 Double-Unders 15 Snatches (anyhow) 155/105# 50 Double-Unders 9 Snatches (anyhow) 185/125#…
DetailsStrength/Skill 5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks Then 7 rounds of: 11 Burpees over Bar 9 TTB 7 Thrusters 105/70# Rest :30 after each round Buyout 4X10 Tempo Strict Pullups (3 counts up – 3 count hold with chin over –…
DetailsRemember that we’re in open season programming. Monday-Wednesday is high volume, Thursday is a mobility deload day with Friday and Saturday as heavy and max effort days. Feel free to do everything on the list but keep in mind you’re being VERY counter productive if you bury yourself and can’t make the next day. Even…
DetailsSkill/Strength
1) 5X1 Clean & Jerk @ 80% – rest exactly 45 seconds
2) 1X1 Clean & Jerk @ 85%, 90%, 95%, 100%, 105% – rest exactly 60 seconds between singles
In this section take only 5 attempts period. Meaning if you miss at 90% repeat 90% and then go onto 95% with your biggest attempt being 100%. If you miss 2x at 95% drop to 90% to finish the segment.
Then
Every 2:00 for 20:00 (10 total rounds)
6 Hang Power Snatches 115/75
9 OHS 115/75#
12 TTB
Strength/Skill 5X1 Snatches @ 80% – rest exactly 45 seconds 2) 1X1 Snatches @ 85%, 90%, 95%, 100%, 105% – rest exactly 60 seconds Yes 105% is a ME BUT take only one attempt. If you don’t think you can do it don’t try it. Then 21 Thrusters 95/65# 9 Muscle-Ups 15 Thrusters 95/65# 7…
DetailsSay Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week. If your backside ain’t smoked after doing these you’re doing them wrong.
Then
Row 1000
30 Power Snatchs 135/95
Buyout
Bench Press 5 x 5
Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…
DetailsStrength/Skill
10X1 Clean & Jerks @ 85% – rest exactly 45 seconds
*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.
Then
200 Double-Unders
50 TTB
50 Power Snatches 95/65#
Buyout
4 x 10 Romanian Deadlift
Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts. No max efforts or extra reps. Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00 75 Wall Balls 20/14# (10’/9′) 10 Chest to Bar Pullups…
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