Skill #1:
15 minute clock
3x5 Bench Press @82-85%
Have people partner up and rotate for rest, other wise 1 ½ - 2 minutes rest between sets
15 minute clock
3x5 Bench Press @82-85%
Have people partner up and rotate for rest, other wise 1 ½ - 2 minutes rest between sets
A) Complex: High hang clean + Clean and jerk; build to heaviest of the day
B) CF Metcon
C) 3 sets of 5 power cleans at 185/135 working on cycling efficiency. Rest as needed.
B) CF Metcon
C) 3 sets of 5 power cleans at 185/135 working on cycling efficiency. Rest as needed.
Skill #1: 2x 1 minute max cals on the rower
Skill #2: Tabata of Goblet Lunges 53#/35#
WOD:
6 min AMRAP
6 T2B
12 Box Jumps
8 KB Swings 53#/35#
1 min Rest
Skill #2: Tabata of Goblet Lunges 53#/35#
WOD:
6 min AMRAP
6 T2B
12 Box Jumps
8 KB Swings 53#/35#
1 min Rest
Workout of the day - Wednesday, February 10, 2016
Warm Up:
Mixed Tabata of
Oly:
10 minute E2MOM 4 Touch and Go Power Snatches @70% of 1 RM Power Snatch.
If you’re feeling good feel free to go up, if not, stay at 70%
WOD:
21-15-9
Wall Balls 20#/14#
10 minute E2MOM 4 Touch and Go Power Snatches @70% of 1 RM Power Snatch.
If you’re feeling good feel free to go up, if not, stay at 70%
WOD:
21-15-9
Wall Balls 20#/14#
Warm Up: 400m run --> 10 squat jumps --> 10 plank ups --> 10 sit ups --> 10 back extensions
Skill: Heel Balance Drill
A) Complex: High hang snatch + Snatch; build to heaviest of the day
B) CF Metcon
C) 3 sets of 5 power snatches at 135/95 working on cycling efficiency. Rest as needed.
B) CF Metcon
C) 3 sets of 5 power snatches at 135/95 working on cycling efficiency. Rest as needed.