Thursday 12th May 2016 – WOD & Barbell

11th May 2016

crossfit-move-3-4

WOD 1

MOTM = EMOM: 

  • Min 1: 3 high pulls from the floor
  • Min 2: 3 muscle cleans from the floor
  • Min 3: 3 high hang squat cleans
  • Min 4: 3 low hang squat cleans
  • Min 5: 3 full squat cleans

@30/25

coaches warm up:

 

 

 

Barbell – Week 5, Session 2

  •  Snatch : 5 x 1  75%, 78%, 81%, 84%, 87%
  • C 3 position + hang clean:  5 x (2+1)   75%, 78%, 81%, 84%,
  • Push Press: 3 x 3  2 x 81% 84%
  • Tempo Back Squats: 3-1-1-2   3 x 3 2 x 81%, 84%, 87%
  • Back loaded BB lunge: 2 x 30m rig – wall – rig 55kg/35kg + over the weeks (increase weight from last attempt)

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In pairs in EMOM for 30 mins:

  • 45 secs on max box jumps
  • 45 secs of max down and ups
  • 45 secs of max thrusters @20/15
  • 45 secs of max sumo deadlift high pull from the low hang @20/15
  • 1 min rest

*score = max reps

*all movements are 1-1

 

 

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