Monday: Snatch: 3,3,3,3 2. Hang power snatch: 6,6,6 3. Pause overhead squat 3,3,3,3 @ 82% 4. Weighted sit ups: 2 x 25 Wednesday: Clean: 3,3,3,3 2. Hang power clean: 3,3,3,3 3. Jerk: 3,3,3,3 4. Weighted back extensions x 3 x 10 Pretty heavy Friday: Every minute on the minute for 30 minutes: Minute 1: Snatch xContinue reading “Weightlifting: November 21st, 23rd, 25th”
Tag Archives: clean
Weightlifting November 14th, 16th , 18th
Monday: Snatch Doubles: @ 5% under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 5% under last weeks top complex x 4Continue reading “Weightlifting November 14th, 16th , 18th”
Weightlifting November 7th, 9th, 11th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”
WOD Wednesday November 2nd
Warm up: 400 meter run / 40 kettlebell swings For time: 60 Burpees 50 Situps 40 Hang cleans @ 115 / 83 ( not power cleans ) 30 Handstand pushups 20 push press @ 115 / 83 10 Muscle ups
Weightlifting October 31st, November 2nd, and November 4th
Monday: Snatch: 5 x 1 Work from 88 to 95% Clean and jerk: 5 x 1 Work from 85 to 95% Back squat: 3 x 1 @ 92% Wednesday: Snatch: 3 x 1 @ 90% , 1 @ 95, 1 @ 95+ , 3 x 1 @ 80% Clean and Jerk: 3 x 1 @ 90%Continue reading “Weightlifting October 31st, November 2nd, and November 4th”
Weightlifting October 3rd, 5th, 7th
Monday: Snatch: Every 2 minutes for 20 minutes x 1 2. Clean and Jerk: Every 2 minutes for 20 minutes x 1 Wednesday: Power snatch + Snatch x 6 2. Power clean + Front squat + Jerk: x 6 3. Jerk from rack x 6 x 2 Friday: Every Minute for 30 minutes: Minute 1:Continue reading “Weightlifting October 3rd, 5th, 7th”
Monday: Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek 2. Block snatch pulls: 3,3,3,3,3 @ 100% 3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110% 4. strict toes to bar: 3 x 10 Wednesday: Block clean and jerk: 6 x 2 @ 85 – 90% of lastContinue reading
Weightlifting September 5th, 7th, 10th
Monday: Block Snatch (above knee) 2,2,2,1,1,1 2. Block snatch pulls: 5,5,5,5,5 @ 90% of top single for today 3. Snatch grip deficit deadlifts: 5,5,5,5,5 @ 100% of top single for today 4. Weighted sit ups: 3 x 15 Wednesday: Block clean and jerk: 8 x 1 2. Block clean: 6 x 2 3. Seated box jump:Continue reading “Weightlifting September 5th, 7th, 10th”
WOD Friday September 2nd
Warm up: 2 minute row / Empty bar work x 5 minutes Clean Pull under: 2 reps every 2 minutes for 10 minutes (0-8) 2. Hang clean: 1 rep every minute for 8 minutes (10-18) 3. Clean: 1 rep every minute fro 6 minutes (20-26) Your bar should be increasing in weights the entire time. 4.Continue reading “WOD Friday September 2nd”
Weightlifting August 29th, 31st, September 3rd
Monday: Snatch Doubles x 8 working sets (80-85) 2. Snatch singles x 8 singles – end with max for the day Wednesday: Clean and jerk: 2 + 1 x 8 working sets (80-85) 2. Clean and jerk x 6 singles – end with max for the day Saturday: Every minute for 12 minutes: Power snatch + SnatchContinue reading “Weightlifting August 29th, 31st, September 3rd”
CrossFit Havoc 