Tuesday 10th January 2017 – WOD & Barbell

9th January 2017

Wendy has been with us 6 months this week!

WU WOD

Before the class, in open gym

2 rounds of the clean and jerk complex:

Clean deadlift past the knee
clean deadlift pockets
clean deadlift shrug
clean deadlift high pull
power clean
squat clean
dip pause
push press and pause
push jerk
Split jerk

 

 

WOD 1

Coaches warm up game

In pairs in 25 mins complete:

10 mins to build up to start weight
then:
E3MO3M FOR 15 MINS

3 Touch and go squat clean and jerks each for round 1 and 2
5 Touch and go squat clean and jerks each for round 3 and 4
10 Touch and go squat clean and jerks each for the last round

*you go I go with partner in the 3 mins
*score = weight you went at
*HAS TO BE TOUCH AND GO, if you drop the bar or let go NO REP
TASTERS= THRUSTERS

 

Additional Work

30 mins before class:

Front squat with pause  3-2-2-1-1-1

*build to a heavy single across the sets, 1 second pause in the bottom
*RECORD IN YOUR CFN JOURNAL

 

Barbell:

Using a running clock:
00:00-10:00. Grace: 30 CNJ anyhow at 60kg for men and 45kg for women.
10:00-20:00. Medium Grace: 30 CNJ anyhow at 80kg for men and 55kg for women.
20:00-30:00. Heavy Grace: 30 CNJ anyhow at 100kg for men and 70kg for women.

Imagine this as an event in a competition but with each of the three workouts scored separately. Don’t try to pace it. Go as hard as you can every time and recover to the best of your ability in the remaining time. Make sure that you have taped your hands well before you begin.
You can do power cleans or squat cleans, power jerk or split jerk, singles or TnG reps. Utilize the style of lifting and strategy that will give you the best time in each of the three workouts.
 

 

WOD 2

For time complete: 9-7-5 reps of

  • POWER CLEANS @ 100/70 TASTER= Sumo deadlift highpull
  • Muscle ups or 9 c2b/pull ups + 9 push ups etc TASTERS = 9 Ring rows + 9 push ups etc*10 min cap

 

 

 

 

 

 

 

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