Results For Category: "Olympic Lifts"
WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running
ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy
Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run
FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed
WOD: Tuesday, July 26, 2022: Clean & Jerk
Strength:Build to a 1 rep Heavy Clean & JerkGoal is to work up to and possibly past workout weight. Workout:“The Cali Bear” Every :30 for…
WOD: Monday July 11, 2022: Snatching
Strength: Snatch & Overhead Squat complex Every 1:30 for 6 Sets:1 Power Snatch + 1 Hang Power Snatch + 1 Overhead SquatStart Light & Build…
WOD: Thursday, July 7, 2022: Cleans, Front Squats, Toes to Bar
Strength Every 1:30 for 5 sets:1 Power Clean + 2 Hang Power CleansStart Light & End Moderate Heavy Workout 3 sets of: 3 Min AMRAP:1…
WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges
Strength:
Every :90 for 6:00:
1 Hang Power Snatch + 1 Power Snatch
Building In Weight
Metcon:
Part I: 8 AMRAP:
3 Power Snatches (135/95)(95/65)
6 Alternating Back Rack Lunges
9 Toes to Bar
Rest 2:00
Part II: For Time:
6-9-12-9-6 reps:
Power Snatches (95/65)(65/45)
Alternating Back Rack Lunges
Toes To Bar
Finisher:
For Time:
20-15-10-15-20 reps:
Alternating Hip Taps
Tuck Ups
WOD: Monday, May 9, 2022: Clean & Jerks
Strength:
Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk
*Build up to a Moderate-Heavy weight.
Workout:
For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining,
Until 40 reps are completed.
rx: (185/135)(135,95)
Extra Credit Murph Prep:
Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets
Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats
WOD: Tuesday 3/8/22: Cleans, sit ups, box jumps
Strength:
1 Clean Pull + 1 Power Clean
4 sets of 2 complex
All working sets should be moderately heavy.
around 80-85% of 1RM Clean.
Workout
3 Rounds for Time:
400 M Run
10 Hang Power Clean (95/65)
30 Sit Ups
10 Hang Squat Cleans
10 Box Jumps (24/20)
WOD: Monday, 3/7/22: Push Jerks & Burpees
Strength:
Push Jerks (week 2 of 8)
5 sets of 2 reps
All Working sets should be heavy.
Metcon:
On a 15:00 running clock:
50 Push Jerks (155/105)(115/75)
100 Burpees over Bar
Max Distance on Rower with remaining time.
Can be in any order as long as you complete 150 total reps
WOD: Tuesday, February 15, 2022: Overhead Squat, Double Unders, Toes to Bar
Strength:
Overhead Squat: DeLoad Week
4 sets of 3 reps at a light-moderate load or 60-70% of 1RM
Metcon:
6 Rounds of:
35 Double Unders
25 Air Squats
10 Toes to Bar
**200 Meter Run is added to every even number round ie, 2,4,6.
Finisher:
3 Rounds for Quality:
:30/:30 Single Leg Glute Bridge Hold
:60 Slow Superman
WOD: Monday, February 14, 2022: Power Cleans & Burpees
Strength:
For 25:00, Build to a Heavy Complex of:
1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Power Clean
Example: Set 1: 5 reps; Set 2: 3 reps; Set 3/4: 2 reps; then 1 rep of each until done.
Metcon: Cupid Shuffle
14:00 EMOM:
Min. 1: 1 Burpee over Bar + Max Power Cleans (185/135)(135/95)
MIn. 2: 2 Burpee over Bar + Max Power Cleans
Min. 3: 3 Burpee over Bar + Max Power Cleans
up to Min. 14: 14 Burpee over Bar + Max Power Cleans