Saturday 23rd July 2016 WOD & Barbell

22nd July 2016

clean

WOD 1

5 mins clean and jerk tekkers

EMOM for 8 mins @50/35:

  • 2 clean and jerks reset after each lift
  • 2 clean and jerks touch and go
  • 3 clean and jerks reset after each lift
  •  3 clean and jerks touch and go
  • 4 clean and jerks reset after each lift
  • 4 clean and jerks touch and go
  • 5 clean and jerks reset after each lift
  • 5 clean and jerks touch and go

 

Additional Work:

Part 1: to be done 30 minutes before class;

Front squat

5-5-3-3-1-1-1

*build to a single heavy for the day, if bar is moving well push the weight, maybe hit a new PR!

Part 2:

Do WOD then later in day go for a 20-25 minute run or even better a hike!

Barbell Week 4 session 3

  • Block snatch 5 x 2 75%
  • Muscle snatch 5 x 3 75%
  • Back squat 10 x 3 80-90%
  • Strict Press 3 x 3

 

 

WOD 2

In 22 mins in team of 3  complete:

  • max kgs lifted as possible using 3 rep max t&g sq clean and jerk in 10 mins
  • 2 mins changeover
  • as many feet as possible in walking lunges @60/40

*score = total of max 3 reps of each partner / total distance walked

*2 bars per team, 2 work 1 rest

 

 

 

 

 

 

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