Tuesday 7th June 2016 WOD & Barbell

6th June 2016

crossfit rope climb

WOD 1

MOTM: Pull Up Strength

EMOM for 4 mins:

  • min1: 30 secs max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs max hold at the top
  • min4: 3-5 kipping pull ups

EMOM for 8 mins:

  • min1: 10-30 secs rope hold
  • min2: 12 supermans
  • min3: 30 sec front squat hold in the bottom @20/15
  • min4: 30 sec floor bridge with hold

Barbell: Week 9 session 1

  • Hang Snatch + snatch: 5X(1+1)  75%, 78% &,3x 81%
  • No Jerk Snatch Balance + OHS: 5 x (2+1) work up to 1RM snatch weight, start heavy, small increases
  • Back Squat Cluster Sets: 5×1 93%1RM 1 rep, rack then rest 20-30sec x 5 for 5 sets. 3 mins rest between attempts
  • Max Vertical Jump 3-5 single efforts, note height

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

WOD 2

18 min AMRAP:

  • 50 front squats @20/15
  • 200m Run
  • 1 rope climb / 3 pulls
  • 20 pull ups

 

 

 

 

 

 

 

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