Browsing all posts in "Oly".

WOD 7/24

Tall snatch + mid-hang power snatch – 1 + 2 x 4 setsOverhead squat – heavy single Chin-ups – 3 x max 3 rounds for time of:50 m sprint20 KB cross-chops – 25% BW

WOD 7/22

Front squat – 80% x 3 x 5Snatch pull – 105% (of snatch) x 3 x 3Rack jerk behind neck – heavy single 3 rounds for time of:10 sand bag half-moons – 35% BW10 burpees

WOD 7/21

Muscle snatch – 90% of last Tues x 1 x 3Push jerk + jerk – 60% (of jerk) x 2 + 1 x 3 4 rounds for time of:5 kipping pull-ups5 box jumps – mid-thigh5 GHD sit-ups5 KB swings – 30% BW

WOD 7/20

Week 3 of Oly Bias Back squat – 87% x 2 x 5Snatch deadlift – 118% x 2 x 3Push press – 85% x 3 x 5 Pull-ups – 3 x 10 (add weight if needed)Weighted sit-ups (weight behind neck) – 3 x 10Side bends – 3 x 10 heavy

Rest day 7/19

Since we are focusing on Olympic Weightlifting this month take some time to read about your starting position The Olympic Lift Starting Position – Greg Everett The starting position (and first pull by relation) is a topic that has attracted a considerable degree of confusion, skepticism and attitude within the CrossFit and broader strength and [...]

WOD 7/18

Snatch – heavy singleClean & jerk – heavy singleBack squat – heavy single 3 ab exercises of your choice

WOD 7/17

3-position snatch – 70% x 3 setsSnatch balance – heavy single; 85% x 1 x 2 Pull-ups – 3 x max (deadhang)Ab roll-outs – 3 x 15 Rower sprint intervals – 250 m sprint / 150 m rest – max intervals in 7 minutes

WOD 7/15

Front squat – 77% x 3 x 5Snatch pull – 103% x 3 x 3Rack jerk – heavy single; 85% of single x 1 x 3 For time:20 KB swings 2 pood10 box jumps 24″15 KB swings5 box jumps500 m row5 box jumps15 KB swings10 box jumps20 KB swings

WOD 7/14

Muscle snatch – heavy singlePower clean + push jerk – 75% (of power clean) x 2 x 3 3 rounds for time of:10 (1 Sandbag shoulder clean + 2 lunge) – 50% BW20 kipping pull-ups

WOD 7/13

Week 2 of the Oly bias month. Back squat – 85% x 3 x 5Clean deadlift – 115% (of clean) x 3 x 3Push press – 83% x 4 x 5 Chin-ups – 3 x 10 (weighted if needed)GHD sit-ups – 3 x 15 slowRussian twists – 3 x 20