Tuesday 3rd May 2016 – WOD & Barbell

3rd May 2016

10869374_10153538983980616_809245521314171490_o Miss you Jules, hope all is well at CF17

WOD 1

MOTH: 

  • Squat Clean

In 15 mins:

  • Est 1 RM Squat Clean
  • If you established this last Tuesday, find a 3 RM TNG Squat Clean

 

Barbell: Week 4 session 1

  • Snatch: 5X1  75%, 78%, 81%, 84%, 87%
  • C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%, 87%
  • Push Press: 3 x 5 2 x 81%, 84%
  • Tempo Back Squat: 3-1-1-2 5×5 2 x 81%, 2 x 84%, 87%
  • Back loaded BB lunge: 2x30m rig-wall-rig 55/35kg + over the weeks (increase weight from last attempt)

*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight.

WOD 2

A 17 min incremental ladder of:

  • Toes To Bar +1
  • Sumo Dead Lift High Pull @ 60/40kg + 1
  • Double Unders / Single Unders +5

 

 

 

 

 

 

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