Monday: Snatch: 3,3,3,2,2,2 2. 5 second snatch hover holds @ 90% x 6 x 3 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean: 3,3,3,2,2,2 (every 3 minutes) 2. Power clean + jerk + jerk x 3 sets 3. Front squat: 1,1,1Continue reading “Weightlifting February 27th, March 1st, 3rd”
Category Archives: Weightlifting
Weightlifting: February 20th, 22nd, 24th
Monday: Snatch: 30 minutes to work up to max for the day 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean and jerk: 30 minutes to work up maxContinue reading “Weightlifting: February 20th, 22nd, 24th”
Weightlifting February 13th,15th,17th
Monday: Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday: Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2. Push pressContinue reading “Weightlifting February 13th,15th,17th”
Weightlifting: January 30th, February 1st and 3rd
Monday: Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 6 minutes: Kb swings x 20 Wednesday: Power clean + cleanContinue reading “Weightlifting: January 30th, February 1st and 3rd”
Weightlifting January 23rd, 25th, 27th
Monday: Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 5 minutes: Kb swings x 20 Wednesday: Power clean + clean & jerk: 3 @ 80%Continue reading “Weightlifting January 23rd, 25th, 27th”
Weightlifting January 16th, 18th, 20th
Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”
Weightlifting January 9th, 11th, 13th
Monday: Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”
Weightlifting January 2nd, 3rd, 5th
Monday: Snatch: singles x 2 waves up to max 2. Snatch grip Deficit deadlift: 5,5,5 3. 45 degree btn presses x 3 x 12 Wednesday: Clean and jerk singles x 2 waves up to max 2. Pullunder + Push press x 3 x 5 cycles 3. Super cat x 3 x 12 4. Banded GHR x 4 xContinue reading “Weightlifting January 2nd, 3rd, 5th”
Weightlifting December 26th, 28th, 30th
Monday: Block Power Snatch: 3,3,3,3,3,3 every 2 minutes 2. Block Snatch: 2,2,2,2,2,2 every 2 minutes 3. 45 degree btn presses x 3 x 12 Wednesday: Block Power Clean: 3,3,3,3,3,3 every 2 minutes 2. Block Clean + Front squat + Jerk x 6 cycles every 2 minutes 3. Banded GHR: 4 x 12 Friday: Every minute on the minute forContinue reading “Weightlifting December 26th, 28th, 30th”
Weightlifting: December 19th, 21st, 23rd
Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
CrossFit Havoc 