Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”
Category Archives: Weightlifting
Weightlifting July 17th, 19th, 21st
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
Weightlifting June 26th, 28th, 30th
Monday: 1. Snatch: Max 2. Hang power snatch @ 80% of max for the day x Max reps 3. Back squat: 3 x 3 @ 85% Wednesday: 1. Clean and jerk: Max 2. Hang power clean @ 80% of max for the day x max reps 3. Front Squat: 3 x 3 @ 85% Friday:Continue reading “Weightlifting June 26th, 28th, 30th”
WOD Monday June 26th
Warm up: 500 meter row / 10 Glute ham sit ups / 10 Glute ham raise / 5 Glute ham sit ups / 5 Glute ham raise / Front squat: 3,3 2. Back squat: 3,3 3. For time: 60 burpees Every minute stop and do 5 – 30 Double unders
Weightlifting June 12th, 14th, 16th
Monday: Sotts press: 2,2,2,2,2 2. Hover power snatch: 2,2,2,2,2,2 @ 87 -90% of power snatch 3. Snatch grip deficit deadlift: 5,5,5 @ 115% 4. Toes thru rings: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + power clean + front squat + jerk x 6 sets 2. Push press: 2,2,2,2,1,1 3. Concentric frontContinue reading “Weightlifting June 12th, 14th, 16th”
Weightlifting June 5th, 7th, 9th
Monday: Sotts press: 3,3,2,2,2 2. Hover power snatch: 3,3,2,2 @ 87 -90% of power snatch 3. Snatch grip Deadlift: 5,5,5 @ 110% 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + front squat + jerk + jerk x 6 sets 2. Push press: 3,3,2,2,2 3. Concentric Front squats: 3,3,2,2,2Continue reading “Weightlifting June 5th, 7th, 9th”
Weightlifting May 30th, 31st, June 2nd
Monday: Sotts press: 3,3,3,3,3 2. Hover power snatch: 3,3,3 @ 85% of power snatch 3. Snatch grip Deadlift: 3,3,3 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday: Hang Power clean + jerk + jerk x 6 sets 2. Push press: 3,3,3,3,3 3. Concentric Front squats: 3,3,3,3,3 4. 45 degree btn press: 3 xContinue reading “Weightlifting May 30th, 31st, June 2nd”
Weightlifting May 15th, 17th, 19th
Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”
CrossFit Havoc 