Tuesday 19th September – WOD, Barbell & Movement

18th September 2017



Depression-Era Circus Strongman Offended by Round Plates in CrossFit Games

WUWOD

3 Rounds of:
10 KB Swings
10 AB Mat Sit Ups
10 Pull Up Kips
100m Run/Row/Ski

WOD 1

7×1 Hang Power Snatch
*Use the heaviest weight you can for each set
*20 Min Cap

WOD 2

For time completes:
500m Row/Ski/Run (Check in)

Then 3 Rounds
10 Power Snatch @ 50/35 COMP 60/40
10 DB Slamballs @ 22.5/15

Then 500m Row/Ski/Run (Check out)
*10 Min Cap
*Movements want to be unbroken

Additional Work 

30 Mins before Class:
For time:
15-12-9
Bar Muscle up
Stone to Shoulder
*Goal is to finish under 7 mins. Men use 45-70 kg Females use 30-45.

10 Mins after Class
For time: 100 GHD Sit Ups
*Scale to 60 reps if you have not been doing this movement regularly

Barbell

A) Snatch Balance 6 x 2 reps
(each rep has a 3 sec pause in the bottom/receive position)
Build to a weight which challenges position but no misses!

B) Clean pull +Full Clean+ Front squat
7 x 1 reps (1 rep = 1+1+1)
3-4 warm up sets and then 7 working sets (don’t be the guy that counts their warm up as a working set..)

C) Split Jerk
6 x 3 reps (each rep has 3 sec pause in the receive position)
Build to a weight which challenges position but no misses!

D) Successor Work
Goblet squat “Sally” or 30 reps of pause Goblet squat.

Movement

Warm up:
Animal Walks

Stretches
Technique:
Landing position
– squat
– jumping squat
– drop landing
Back lever prep
– skin the cat (assisted)
– german hang
Conditioning
3 Rounds
8 Box Jumps (w/ stuck landing)
6 Press Ups
8 Tuck Jumps
6 Dips
Flexibility
Jefferson curl
Squat hold

 

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