Monday 3.11.2019

 

“FITNESS”

A. Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2110 (add weight if these are easy — or scale to Negative Only Pull-ups x 3-5 reps @51A1 tempo; A= assist)
Rest 45 seconds
Sandbag Carry or Dual Kettlebell Front Rack Carry x 100-150 feet
Rest 45 seconds

B. For time:
24 Alternating Dumbbell Snatches
12 Calorie Assault Bike
18 Alternating Dumbbell Snatches
9 Calorie Assault Bike
12 Alternating Dumbbell Snatches
6 Calorie Assault Bike

*Compare to 5.2.2018

“PERFORMANCE”

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + Snatch

The load should built throughout the 18 minutes of this session, from approximately 55-85%. Focus on the Snatch Pull should be keeping a solid torso position as the bar approaches the hips, then “shrug” and extend the legs and hips with the bar in the power position.

B. Five rounds for time of:
10 Hang Power Snatches (95/65 lb)
30 Double-Unders

“COMPETITION”

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

Then rest two minutes before starting…

Every 90 seconds, for 6 minutes (4 sets):
Back Squat x 2 reps @ 80%

Focus on speed on the concentric portion of these squats (meaning get out of the hole quickly!)

B. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + Snatch

The load should built throughout the 18 minutes of this session, from approximately 55-85%. Focus on the Snatch Pull should be keeping a solid torso position as the bar approaches the hips, then “shrug” and extend the legs and hips with the bar in the power position.

C. Five rounds for time of:
10 Hang Power Snatches (95/65 lb)
30 Double-Unders

“ENDURANCE”

5 rounds @sustained effort
20/15 Calorie Ski
Rest walk 1 minute
200 Meter Run
Rest walk 1 minute
20/15 Cal Row
Rest walk 1 minute

Rest 2 minutes, then…

3 rounds for time of:
20/15 Calorie Ski
200 Meter Run
20/15 Calorie Row

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