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WOD

Thursday 6/17/21

OLYMPIC LIFTING 

A) Snatch PP + Snatch balance; 2+2; every :90; take from rack; build gradually with technique weight for 5  sets; pause in bottom of squat each rep

B) Slow pull to knee power snatch + Hang squat snatch (pause AK); every 2 min; build to gradually in 5 sets

Then

2 position Hang Squat snatch (MT/ BK); every 2:00

Build to heaviest set in 6 sets

C) Snatch DL; tempo 30×1

6-4-3-3-3-3

 

Wednesday 6/16/21

FUNCTIONAL FITNESS

 

For Time:

15-12-9

Pushups

Toes to Bar/V-Up

200m Run

12-9-6

Hand Release Push Up

CTB Pull-Ups/Ring Rows

200m Run

9-6-3

Kipping HS Pushups

Bar Muscle-Ups/Pull-Ups

200m Run

 

25min Cap

Tuesday 6/15/21

FUNCTIONAL FITNESS

 

PART 1

15min….. Final Week!

Back Squat 8 / 6 / 4 / 8 / 6 / 4 Rest 2:00 between sets

The second wave should be heavier than the first!

 

PART 2

27-21-15-9

Calories

Russian KettleBell Swings

 

STANDARD: 26/18 lb

RX: 44/35 lb

SPORT: 53/44 lb

COMPETITION: 70/53 + Echo Bike 

Monday 6/14/21

 

FUNCTIONAL FITNESS

 

PART 1

14 min…. Final Week

Push Jerk 3-3-3-3-3

Rest 2:00 between sets and Build

 

PART 2

AMRAP 10:

10 Push Press

10 Burpee

30 Double-Unders

 

STANDARD: 45/35 lb

RX: 95/65 lb

SPORT: 115/95 lb

COMPETITION: 135/105 lb

 

Sunday 6/13/21

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit

8:30am – OPEN GYM

9:30am  – OPEN GYM

10:30am – OPEN GYM

11:30am – YOGA

Saturday 6/12/21

FUNCTIONAL FITNESS

 

Teams of 2:

For Time:

100 cals then….

10 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans

6 Push-Ups

9 Air Squats

 

STANDARD: 65/45 lb

RX: 135/85 lb

SPORT: 155/105 lb

COMPETITION: 185/125 lb

 

OLYMPIC LIFTING 

A) Power clean + FS + HSC; 1+1+1; every 2:00; build gradually with technique weight in 5 sets

B) Hang squat clean + SC; 1+2; every 2 min; building to best set in 6 sets

C) Jerk balance + SJ; 2+1; off rack; every 2:00, build gradually with technique weight; pause in each catch; 4 sets

Then;

Split jerk doubles; open at best from above; build to best set in 6 sets.

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