Tuesday 16/10/18…Snatch & Run

14 Minute AMRAP

12 Power Snatch @ 52.5/35
200m Run

Extras (not done in class)

—– Output Open Prep—–
Every 1 min for 11 mins:
3 Squat Cleans, 68% 1RM
3 Squat Cleans, 72% 1RM
3 Squat Cleans, 74% 1RM
Rest 1 min
2 Squat Cleans, 78% 1RM
2 Squat Cleans, 81% 1RM
2 Squat Cleans, 84% 1RM
Rest 1 min
1 Squat Clean, 88%
1RM 1 Squat Clean, 90%
1RM 1 Squat Clean, 92% 1RM

Saturday’s DOMS 06/09/18

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Strength

Power Clean 3×3

Conditioning
For 5 cycles:
AMRAP in 3 mins of:
50 Wall Balls, 10/6 kg, 10/9 ft
12 Power Cleans, 80/50 kg
12 Bar Facing Burpees

For each cycle continue the AMRAP.

Open Tester 11.5 – 18/1/18

Weightlifting
3 x Power Snatch + 2 x Overhead Squat

X 4-5 Good quality work sets.

Conditioning

CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 65/45kg
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft

 

Snake Bite 18/10/17

OHSStrength

Overhead Squat 2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Every 1 min for 8 mins: Power Snatch
4 Power Snatches, pick load

Conditioning

For time:
10 Power Snatches, 52.5/35 kg  1 Toes-to-bar
9 Power Snatches, 52.5/35 kg 2 Toes-to-bars
8 Power Snatches, 52.5/35 kg 3 Toes-to-bars
7 Power Snatches, 52.5/35 kg 4 Toes-to-bars
6 Power Snatches, 52.5/35 kg 5 Toes-to-bars
5 Power Snatches, 52.5/35 kg 6 Toes-to-bars
4 Power Snatches, 52.5/35 kg 7 Toes-to-bars
3 Power Snatches, 52.5/35 kg 8 Toes-to-bars
2 Power Snatches, 52.5/35 kg 9 Toes-to-bars
1 Power Snatch, 52.5/35 kg 10 Toes-to-bars

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