Sept 30, 2017

a) WARM UP – Coach’s Choice

b) Partner WOD:

In 2 person teams (one athlete working at a time),

10 Minute AMRAP:

  • 1,000m Row
  • Max burpees for remaining time

Rest 5:00, then,

15 minute AMRAP:

  • 3 Deadlifts (weight is 50% of your 1 RM)
  • 3 Box jumps (24/20)
  • 6 Deadlifts
  • 6 Box jumps
  • 9 Deadlifts
  • 9 Box jumps
  • 12 Deadlifts
  • …… etc etc etc.

** score is # of burpees and rounds+reps of the DL/BJ

 

Olympic Lifting Saturday @ 11am

  • Power snatch + hang power snatch
    • Do 5 sets of 2 TNG power snatches + 2 hang power snatches @ 40-50% of 1 RM
    • Daily max of 1 power snatch + 1 hang power snatch. You are not allowed to drop the bar to the ground after the first rep (12 mins max)
  • Power clean + split jerk
    • Do 10 quick singles @ 40-50% of 1 RM
    • Find your daily max in singles (12 min max)
    • Do 5 additional sets of power clean + split jerk at 90% of the heaviest single

Olympic Lifting Sunday @ 11am

  • Snatch balance – 2 drops + 2 heaving (start with the bar, working up in weight).  Do a max of 6 sets.
  • Full snatch
    • Daily max in doubles.
    • 5 additional doubles at 90%
    • 5 additional singles at 90%
  • Snatch pulls – 4 sets x 3 @ 88%, 3 sets x 3 @ 93%
Posted in WOD