Skill
10 min EMOM
2 high hang snatches @62-65% of 1RM snatch
-Only hit the power position, then GO. No sliding the bar down your leg
-Purpose of the high hang is to learn how to DROP quickly
10 min EMOM
2 high hang snatches @62-65% of 1RM snatch
-Only hit the power position, then GO. No sliding the bar down your leg
-Purpose of the high hang is to learn how to DROP quickly
Warm Up: Tabata 4 rounds of Air squats, Burpees, Monkey hangs, Kettlebell deadlifts
Skill: Front Squats 3 x 3 from the ground after reviewing the power clean
WOD:
10 min EMOM of
5 box jumps
Skill: Front Squats 3 x 3 from the ground after reviewing the power clean
WOD:
10 min EMOM of
5 box jumps
Skill
Power cleans
2.2.2.2.2 (this means to add weight, so go up to a heavy double)
WOD
The Chief
5 rounds
3 min AMRAP
3 power cleans 135#/95#
6 hand release push-ups
Power cleans
2.2.2.2.2 (this means to add weight, so go up to a heavy double)
WOD
The Chief
5 rounds
3 min AMRAP
3 power cleans 135#/95#
6 hand release push-ups
A) Clean and Jerk, 6 x 1+1 @ 80% (don’t go up)
B) CF Metcon
C) 3rds. 30sec hollow rocks, 30sec arch rocks (opposite of hollow rock, done from a tight arch position)
B) CF Metcon
C) 3rds. 30sec hollow rocks, 30sec arch rocks (opposite of hollow rock, done from a tight arch position)
Skill
10 minute EMOM
Muscle-Up Stations
From beginner to experienced
Station #1:
4 negative pull-ups
Station #2:
Kipping - only if you have strict pull-ups
Superman to hollow
10 minute EMOM
Muscle-Up Stations
From beginner to experienced
Station #1:
4 negative pull-ups
Station #2:
Kipping - only if you have strict pull-ups
Superman to hollow
Strength
25 minutes to establish a 1RM back squat
WOD
12 OH Lunges w/ Plate 45#/25# (total)
12 Russian Twists 45#/25# (total)
12 Box Jumps 24”/20”
8 min AMRAP
25 minutes to establish a 1RM back squat
WOD
12 OH Lunges w/ Plate 45#/25# (total)
12 Russian Twists 45#/25# (total)
12 Box Jumps 24”/20”
8 min AMRAP
Warm Up: 1 round of 10 air squats, 15 push press, 20 mountain climbers, 25 sit-ups, 20 mountain climbers, 15 push press, 10 air squats
Skill: practice rowing for calories: focus on strong pulls
WOD:
Skill: practice rowing for calories: focus on strong pulls
WOD:
A) 1RM BS, FS or OHS, your choice
B) CF Metcon
C) 3RNFT; 10 pull ups (strict), 10 HSPU (strict)
B) CF Metcon
C) 3RNFT; 10 pull ups (strict), 10 HSPU (strict)