11.14.14 "OLY Linear EMOM"

November 13, 2014

[pe2-image src=”http://lh6.ggpht.com/-A-Zl393ek_8/VGNzN-nDRqI/AAAAAAAASv8/fS9dkz2P-L0/s144-c-o/20141112_094743.jpg” href=”https://picasaweb.google.com/117385132829369688957/201411122?authkey=-ych9XyiOwg#6080830605862586018″ caption=”Amanda with her first rope climbs” type=”image” alt=”20141112_094743.jpg” ]

[pe2-image src=”http://lh3.ggpht.com/-OJyRcyMRNac/VGN0JYdyjOI/AAAAAAAASwY/OBboEdITSTI/s144-c-o/20141112_095217.jpg” href=”https://picasaweb.google.com/117385132829369688957/201411122?authkey=-ych9XyiOwg#6080831626415344866″ caption=”Michelle with her first rope climbs” type=”image” alt=”20141112_095217.jpg” ]

 

TODAY’S WOD

WARM UP
Snatch Progressions
1. Pullunders – speed and turn over – snap wrists
2. Snatch Drops – foot work – speed under the bar
3. High Hang Squat Snatch – power position – jump then pull under the bar

Olympic Weightlifting (OLY)

EMOM 7 Minutes
3 Squat Snatches at 70% 1RM

EMOM 7 Miutes
3 Squat Cleans + 1 Jerk @70% 1RM

CASHOUT:
Burpee Training
AMRAP 5 Minutes Burpees to Target 12 inches above Reach

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Long Interval Interval
3 Rounds
2k Row
or
1 Mile Run
or
8 Minute Airdyne for Calories

REST 4 Minutes between Rounds

CORE
Turkish Get Ups
5-5-3-3-1-1

 

 

 

COMPETITORS

A. WARM UP
3 Rounds
Max UB Muscle ups
3 Turkish Get ups each side
6 Box Jumps as high as possible

B. OLY
Max Effort Day
1. Snatch 2×70% 2×80% 2×85% 1×92% 1×98% 1×103% 1×105%

2. Clean + Jerk 2×70% 2×80% 1×85% 1×92% 1×98% 1×103% 1×105%

3. Ft Squat 4×3 95%(clean)

C. METCON
Burpee Training
AMRAP 5 Minutes Burpees to Target 6 inches above Reach

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