Olympic Lifting
build to a heavy 3-rep snatch
WOD
15 min amrap
1 burpee
2 alt db snatch
3 t2ring
add 1 to ea rd
Tuesday 10/12/2021
Strength / Skill
On a 20:00 min Clock
From RIG
ohs 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today
sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light
From Station:
5x1 Sn pull + 1 muscle snatch
5x1 hang power snatch + 1 power snatch (from floor)
CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
5 minute transition
ROW 500 METERS FOR TIME
record time
Friday 9/10/2021
Strength / Skill
focus on stability at bottom
OHS work
5x3 increasing load
Snatch balance
5x3
empty or lite barbell to start then build
focus is to be FAST!
WOD
SNATCH/HSPU/T2B
10 RFT
3 snatch 115/85
4 strict hspu
5 t2b
Tuesday 12/15/2020
Skill Work
a: Back Squat
3sets x 3reps 65/70/75
b: BTN Snatch Balance - strip bar and reset
3sets x 2reps
c: OHS
4setsx1rep
WOD
6 Rounds of:
10 alt Erg, Bike, Row
5 Snatch 115/75
5 OVS
RX + 12, 135/95