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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
Tag Archives: box jump
Tuesday 121113
Olympic 1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video) 2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than … Continue reading
Posted in Programming
Tagged 3-stop snatch pull, box jump, high hang, Pendlay row, pull-up, shoulder-to-overhead, tall muscle snatch
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Tuesday 121106
This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the … Continue reading
Wednesday 121003
Olympic 1) clean and jerk: 20 minutes to max for day 2) 4 x 1 high hang clean @ 85-88% (of C&J max for day), rest 60-90 seconds Strength 3) 4 x 3 push press @ 10X2, heavier than last … Continue reading
Posted in Programming
Tagged box jump, clean, clean and jerk, hing hang clean, hug-a-twinkie, l-sit, push press
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Sunday 120902
Conditioning Choose 1: WOD A 10 alternating DB snatches (5 R / 5 L) @ 75/50# 5 Burpees farmer’s carry w/DB 20m 10 DB snatches 10 burpees farmer’s carry w/DB 20m 10 DB snatches 15 burpees farmer’s carry w/DB 20m … Continue reading
Posted in Programming
Tagged box jump, carry, db snatch, deadlift, double under, kbs, push press, S2OH, snatch
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Sunday 120812
Strength/Midline/Skill 1a) 4 x 3 good mornings @ 40 – 50% of HBBS 1RM, rest 60 seconds 1b) 4 x 5 weighted hanging knee ups, as heavy as possible, rest 60 seconds 1c) 4 x 2 depth box jumps, rest … Continue reading
Posted in Programming
Tagged box jump, C2B, depth box jump, double under, good morning, handstand, hspu, knee up, OHS, pull-up, row, run
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Saturday 120804
Olympic snatch: 3 attempts at max for the day, then, 4 x 1 @ 85% of max clean: 3 attempts at max for the day, then, 4 x 1 @ 85% of max Conditioning A EMOM for 31 minutes, alternating … Continue reading
Posted in Programming
Tagged box jump, carry, clean, dumbbell, EMOM, M4D, rope climb, shuttle run, snatch, thruster
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Sunday 120722
Olympic 4 x 5 sec hold, Jerk rack support, as heavy as possible, 60 sec rests 4 x 3 Jerk dip squat, as heavy as possible, 60 sec rests 4 x 5 sec hold, Jerk support, as heavy as possible, … Continue reading
Posted in Programming
Tagged back squat, box jump, burpee, clean, double under, hammer, HBBS, jerk, jerk dip squat, jerk rack support, jerk support, muscle-up, OHS, power clean, squat, T2B, thruster
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Tuesday 120703
Midline/Skill Complete before the start of class as part of warmup: 1a) 3 x ME bar L-sit, rest 60 sec (video) 1b) 3 x 10 GHD hip extension, rest 60 sec (video) Strength 1a) 5 x 2 front squat, 75 … Continue reading
Posted in Programming, Wod Log
Tagged box jump, front squat, ghd, l-sit, pullup, run, snatch
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