Saturday 5th November 2016 – WOD & Barbell

4th November 2016

 

 

Rich Froning, Central East and Matt Chan, South West

Rich Froning, Central East and Matt Chan, South West

WOD 1

In 10 mins complete:

Hang power snatch review

3 rounds of:

  • 2 high hang power snatch
  • 2 mid thigh power snatch
  • 2 snatch balance
  • 30 secs rest @ 20/15Build to wod weight

 

 

Additional Work:

 

20 mins after the wod:

8 rounds for time:
15 cal assault bike
15 wall balls @ blk/blue

*20 min cap
*aim to go unbroken on the wall balls 

Barbell:

1. Shoulder To Overhead Chipper front rack.
1.1 Push-press: 55/27reps 60/24reps 65/21reps
1.2 Power jerk: 70/18, 75/15, 80/12.
1.3 Split jerk: 85/9, 90/6, 95/3.
This is one long workout. Make sure that you warm-up all three movements before starting and that you have all the plates lined up.

*can share racks/ bars

WOD 2

5 rounds for time of:

 

  • 9 hang power snatch @ 52.5/35 RX+ 60/40
  • 30 double unders/60 singles
  • 12 kb swings @ 24/20 RX+32/24
  • 1 min rest

*20 min cap
*snatch weight should be unbroken 9 reps

 

 

 

 

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