5 feb 2018

LUN 05.02.18

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OHS + SNATCH BALANCE

A1. Part 1 of 2 – Minutes 0:00 – 7:00

Overhead Squat – Build to a Heavy Single

A2. Part 2 of 2 – Minutes 7:00 – 14:00

Pausing Snatch Balance – Build to a Moderate Single

Pause for two seconds in the catch (bottom)

LOW HANG SNATCH

A3. OTM x 11 1 Low Hang Snatch (Below knees)

Set #1 – 65% of 1RM Snatch 1:00

Set #2 – 70% of 1RM Snatch 2:00

Set #3 – 75% of 1RM Snatch 3:00

Set #4 – 68% of 1RM Snatch 4:00

Set #5 – 73% of 1RM Snatch 5:00

Set #6 – 78% of 1RM Snatch 6:00

Set #7 – 71% of 1RM Snatch 7:00

Set #8 – 76% of 1RM Snatch 8:00

Set #9-10-11 @by feel– 81%

A4. Snatch Pull From Blocks (immediatamente sotto la rotula)

Every 90” for 4 set

3 rep @120%

STRENGTH

BACK SQUAT

B. ON THE 30:00... BACK-FRONT SQUAT

Every 2’

Set #1. 3 Reps @ 84% Back Squat

Set #2. 1 Reps @ 89% Front Squat

Set #3. 3 Reps @ 84% Back Squat

Set #4. 1 Reps @ 92% Front Squat

Set #5. 3 Reps @ 84% Back Squat

Set #6. 1 Reps @ 95% Front Squat

C1. ”OVER AND OVER" (Courtesy of Harry Palley)

9-15-21:

Chest to Bar Pull-Ups

Barbell-Facing Burpees

Overhead Squats (115/80)

Rest 15’

C2. AMRAP 6’

16 DB Snatch (50/35lb)

32 Double Unders

I post più recenti
  • Session A FRONT SQUAT A. FIND 1RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 1RM STRENGTH B1. DEFICIT DEADLIFT FIND 5 MAV B2. DEFICIT DEADLIFT 2X5@90%A2 C1. ROMANIAN DL 31X1 6 reps x 4 set - 90” rest C2. Banded Knee Curl(prone) 20x1 6-8 rep x 3 set - 1’ rest Session B CONDITIONING D. FRIDAY - "GUN SHOW"  “Gun Show” For Time with a 20:00 Cap: 50 Barbell-Facing Burpees 50 Sumo Deadlift High Pulls (115/80) 35 Burpee Box Jumps (24′′/20′′) 35 Dumbbell Power Cleans (50’s/35’s) 20 Burpee Box Jump Overs (24′′/20′′) 20 Bar Muscle-Ups  If we reach the 20:00 time cap, add :01 for each repetition not completed. #ONESESSIONTOWIN A-C1-C2-D.
  • Session A 1CLEAN + 1F.SQUAT + 1JERK A1. FIND 1RM Back off A2. EMOM 10’ 2CLEAN + 1F.SQUAT + 1JERK@70% FRONT SQUAT B. FIND 2RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 3RM ACCESSORY C1. Dumbbell Bench Press (Supine Grip) 22x0 6-8 rep x 3 set - 1’ rest C2. Chest Supported dumbbell prone Row 2011 6-8 Arm x 3 set - 1’ rest C3. Ring Pushup 30-60” unbroken x 2 set - 30’’ rest C4. Ring Row Arch 2020 6-8 Arm x 2 set - 1’ rest Session B CONDITIONING D. ”POWER TRIP" AMRAP 15: 15 Hang Clean (60/43kg) 30 Wallballs (20/14) *Females to a 9′ Target 60 Double-Unders #ONESESSIONTOWIN A1-B-C2-C3-D. IMG_WOD_VEN
  • Open 18.5 AMRAP 7: 3 Thrusters (100/65), 3 CTB Pull-Ups 6 Thrusters (100/65), 6 CTB Pull-Ups 9 Thrusters (100/65), 9 CTB Pull-Ups Continue to add (3) repetitions per round until the 7:00 time cap is reached.

© 2012 by Crossfitkasteddu


Via G. Dolcetta 12 - 09122 Cagliari
 

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