Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Squat Snatch (pop), 60% 1RM
10 Burpee (Bar Facing)s
Then
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
4 x 15 Banded straight leg GHDs
Strength Back Squat 5×5 at 70% 1RM* *This is a deload week for people not competing in the SummerSwolestice so keep it light. If you are competing this weekend and squatting in the total go 5×1 @ no more than 90% Then 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows…
DetailsWendler Deadlift Week 3* 5 at 75% 3 at 85% 1+ at 95% 1RM *if you did deadlifts yesterday do presses today. If you missed yesterday do the presses as a buyout. Then Jack Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10…
DetailsGRANITE GAMES QUALIFIER WORKOUT 15.1 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Sponsored By: SCORECARD DOWNLOAD MOVEMENT STANDARDS Hang Squat Clean This workout will begin with the bar on the ground. At the call of GO, the athlete start with the Hang Squat Clean. Each repetition must start from…
DetailsStrength/Skill
Power Snatch : 1 Rep Max
Then
Complete as many rounds as possible in 20 mins of:
Run, 400 m
12 Toes-to-bars
12 Muscle Snatches, 85/60 lbs
Buyout
Mobilize for tomorrow’s Granite Games Week 1 WOD
Strength/Skill Take 12 minutes to determine a one rep max in the Power Clean Then Pull-ups : Max Set* *if you can do at least 1 there is no need to scale this movement. Soon as the feet hit the feet touch the ground or the athlete lets go of the bar the set is…
DetailsWendler Back Squat: Week 3
5 at 75%
3 at 85%
1+ at 95% 1RM
Then
4 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Push Press, 95/65 lbs
10 Back Squats, 95/65 lbs
Buyout
Front Squat 4 x 8
