Results For Category: "Olympic Lifts"

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

WOD: Friday, February 4, 2022: Overhead Squats, Hang Snatches, Double Unders

Strength

Overhead Squats
3 x 6.
Rest 2:00

Metcon:

15:00 AMRAP:
3 UNBROKEN Hang Squat Snatch 
75 Double Unders

**Successful Rounds, increase load by 5-10#; Failed attempts must go back a load and repeat. 

WOD: Friday, January 28, 2022: Push Jerk, Rope Climbs, BB Rows

Strength:

Keeping in mind what you think your weak points were last week, try to improve on those 1-2 points, and improve your movement, and potentially the weight on the bar as well. A few common mistakes are: lifting the heels off the ground while dipping, knees tracking forward instead of at an outward angle, leaning back, and dropping the elbows at ANY point from their set position.

PUSH JERK 

Build to a heavy double in 6 sets working on technique and building weight as you see fit. Rest 90s – 2:00 between sets (heavier sets rest on the longer end)
– Improve from last week’s weight.

– Metcon:

Retesting this pulling focused benchmark that we performed for the first time on 7/22. Keep a flat back on the Barbell Rows, fight to maintain good posture

“THE LATS SAMURAI” 

AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.
– Last tested 7/22

Accessory:

HALF KNEELING BANDED PALLOF PRESS 

4 x 8 each. Rest 60s.

WOD: Friday, January 21, 2022: Push Jerk & Some Pulling work

Strength:

Building to a heavy double today in the Push Jerk, Watch for: lifting the heels off the ground while dipping, knees tracking forward instead of at an angle, leaning back, and dropping the elbows at ANY point from their set position.

PUSH JERK 

Build to a heavy double in 6 sets working on technique and building weight as you see fit.

Rest 90s – 2:00 between sets (heavier sets rest on the longer end)

Metcon:

New Benchmark Workout, you should have 60-90s of rest each interval, so scale accordingly. Stable core on the Renegade Rows, stay loose and relaxed on the Double Unders. Select a Pull-up scaling option based on improving skill (Band Assisted for Kipping), or based on improving strength

“BRINGING SEXY BACK”

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10 each Renegade Rows (50/35)
45 Double Unders
– Goal: Hard but sustainable efforts each round, unbroken reps. Score = time on last round

Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)

Accessory Work

 BAND SHOULDER EXTENSION TRI-SET

3 x 10 reps in each grip position – pronated, neutral, supinated

WOD: Monday, 12/27/2021: Power Clean & Front Squats

Strength:

Besides the normal points of performance in the Power Clean today, let’s focus on two things –                                                                         1. Anything above parallel is “power” so start getting a little lower than you normally would as you approach 70%. This way you don’t get caught “starfishing” with your feet way out when it starts to get heavier, and you’re able to load up with more weight for the Front Squats       2. Do not death grip the bar. If your grip is slightly relaxed, you’ll actually be able to rotate your elbows through easier                                   and catch a better front rack position.

Power Clean + Front Squat
– Build to a heavy 1 + 2 over 5 sets. Rest 2:00 between heavy sets.

– Metcon:

Benchmark workout “Shirts and Skins”. The Barbell weight should be moderate, something you can complete sets of 3 with at a minimum. Focus on flashing your elbows all the way through in the Power Clean, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. Remember, elbows up AND out, and heels down in the Front Squats will make this workout suck slightly less, which is a good thing!

30 Power Cleans (155/105)
10 Front Squats
30 Bar Facing Burpees
10 Front Squats

– Goal: Hard effort using a moderate weight for Cleans that people can complete at least sets of 3 with.
– Last tested: 5/17.         TIME CAP = 8:00

Accessory:

SPLIT SQUAT ISO HOLD

3 x 30s each. Rest 60s.
– try unweighted first, you’ll be surprised.