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Workout Of The Day – Thursday 1/31/2019

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WOD

Strength
Overhead Squats – build to heavy set of 3reps for 12min

Metcon
AMRAP 6:
15/12 Cal Bike
20 Deadlift 135/95
– Rest 3min –
AMRAP 6:
15/12 Cal Bike
20 Deadlift 155/105


OLYMPIC LIFTING

Part1:
Clean from blocks
3×2 @50% (1RM C&J)
3×1 @60%
3×1 @65%
2×2 @70%
2×3 @75-80%

Part2:
Clean Pull from blocks
3×1 @90%
3×2 @100%
3×3 @110%

Part3:
Split Squat
medium weight
3 sets 6 reps each leg

Workout Of The Day – Tuesday 1/29/2019

By: 0

WOD

Strength
Every :90 for 12min (8 rounds)
2 Power Jerks + 1 Split Jerk
* Note: From rack; build by feeling

METCON
AMRAP 15
2 Rounds
6 Hang Power Snatches 95/65
6 Burpees OTB
2 Rounds
8 Hang Power Snatches 95/65
8 Burpees OTB
2 Rounds
10 Hang Power Snatches 95/65
10 Burpees OTB
*Continue adding 2 reps after every 2 rounds


OLYMPIC LIFTING

Part1:
Snatch (1RM SN)
3×2 @50%
3×2 @60%
3×1 @65%
2×2 @70%
2×2 @75%
2×2 @80%
2×3 @85%

Part2:
Snatch Pull (1RM SN)
3@80%
3@90%
3×3 @100%

Part3:
Snatch Sot Press
4×8 Light Weight