Results For Category: "Olympic Lifts"
Clean and Jerk. Row. Prowler. Run.
Clean and Jerk:
First 5 minutes: 50,60,65,70%
Second 5: 75,75,75,80
Third 5: 80,85,85,90
Fourth 5: 95,100,100+,100+
Then
For time:
Row, 500 m
Prowler Push, 90/50 lbs,80 yd
Run, 400 m
Snatch. Randy.
EMOM for 12 minutes: 1 Power Snatch + Hang Squat Snatch (Try and increase weight as you progress)
Then
“Randy”
75 Power Snatch, 75/45#
For Time
Jerk. Power Clean. Dubs and Swings.
1. Jerk- 10minutes to find a heavy single
2. Each round for time:
15 Power Cleans- 155/110#
Rest 2 minutes
15 Power Cleans 135/95#
Rest 2 minutes
15 Power Cleans 95/65#
3:
Complete as many rounds as possible in 5 mins of:
20 Double Unders
20 Kettlebell Swing (Russian)s, 1.5/1 pood
Power Clean and Jerk. Box Jump. Burpee.
1. Find your Power Clean & Jerk 1 Rep Max.
Take 10 minutes to find your 1 rep max
2. 3 Power Clean & Jerks, 85% 1RM Every 2 mins for 8 mins.
3:
20-15-10-5 reps, for time of:
Box Jump, 24/20″
Burpee
Mas snatch. And a row.
Snatch 1-1-1-1-1
Then
Snatch High Pull + Power Snatch + Squat Snatch- 5 Attempts
Then
Row 500m For time
Snatch Stuff. Lots of Snatch Stuff.
1. Snatch Pull 2-2-2-2-2
2.Halting Snatch Deadlift 2-2-2-2-2
3. “Isabel”
For time: 30 Snatches, 135/95 lbs
Power Snatch. Dubs. Run.
Find your Power Snatch 1 Rep Max.
Take 10 minutes to find your 1 rep max
Then
AMRAP in 10 minutes:
50 Double Unders
Sprint, 50 yd
Ring Dips. Hang Power Snatch. Jump. Run.
Ring Dips- 100 reps in as few sets as possible
Then
5 Rounds for total time of:
Hang power snatchx10 115#/75#
Lateral bb jumpsx20
Run 125m
Rest 90s after each round
Power Snatch
Power Snatch- 1,1,1,1,1,1,1,1
Then
Complete 5 rounds, each for total time of:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Use 60%-70%& of last set of snatches.
*Stay connected to the bar on each round. Do not drop the weight.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 120 seconds between sets.
Power Clean, Metcon
Power clean- take 10 minutes find 5rm.
Must stay attached to bar. No rest on the ground.
Then
5 Rounds for time of:
155/110# Hang Power clean, 10
Sit-ups, 25