Competitors 4.4.16

April 03, 2016

  

BARBELL WOD
WEEK 1 (M-9)
A. Every :90
2 Snatch Grip Deadlifts to Power Position + 1 Hang Snatch (below knee)
–Work at 65% of your 1RM Snatch for 6 sets. We will add weight each week so stay at %’s.

B. Every 2:00
Front Squat
Work to 75% of 1RM Front Squat for 1 set of 3. Then Decrease for 3×3. Decrease 30lbs men and 20 women.

C. Every 2:00
Stiff Leg Deadlift
4×8 Reps
-Work at 60% of 1RM Deadlift. Keep the weight consistent across the work sets. We will add weight each week.

METCON
3 Rounds
15 Hang Snatch (75,55)
15 Over Head Squats (75,55)
15 Chest 2 Bars

CORE
3 Rounds
Plate Loaded: Crunch / Russian Twist / V-Up / Plank
Reps: 10, 10 each side, 10, 1 Minute
Rest 1:00
between rounds

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