Blog Search

Friday – 6/16/2017

By: 0

The Workout for Friday is:

 

WARM-UP

AMRAP x 7

  • 30 Double-Unders
  • 10 Spiderman Lunges
  • 2 Wall Walks
  • 10 KB Swings
  • 1 Rope Climb OR 3 Floor to Standing Climbs

 

WOD SPECIFIC

Snatch Technique

 

APPLIED STRENGTH

(Performance)

EMOM x 15

  • 10 Double-Unders
  • 1 Snatch (work up)

(Fitness)

EMOM x 15

  • 20 Mtn Climbers
  • 10 Air Squats or Jump Squats

 

CONDITIONING

4 Rounds For Time

  • 20 Hang Power Cleans (95/65)(115/75)
  • 10 Push-Ups (Rx+ Ring Dips)

Time Cap = 10 minutes

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Gross Strength: E3M

  • Front Squat: 5 x 10

-Accessory: EMOM x 10

  • T2B + C2B x 3 (link t2b and c2b as a set)

-Gymnastics: EMOM x 10

  • 5 Strict Weighted Pull-Ups
  • 5 Strict Weighted Ring Dips

-Gross Conditioning: 6 Rounds

  • 400m Sprint (warm-up and rest as needed between efforts, you should set a PR for a baseline of your speed)