Open Prep
*Performance Week*
A.
Snatch Balance
5, 4, 3, 2, 1
*Build to a moderate single
B.
Every 2min for 12min:
3 TnG Power Snatch
*Across. Aim for 5-10lbs heavier than load week.
C.
Back Squat
5×3 @ 86%
1×10 @ 66%
-ss w-
Banded Psoas March
5×20 (10/side, alt)
D.
4 Rounds of:
20 Cal Row
5 GTOH (135, 95)
5 Bar MUs
*2min rest between rounds. Replace bar MUs with 5 C2B + 5 Ring Dips if not able to complete.ย
Regional Prep
*Load Week*
A.
Snatch Push Press + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
B.
12min to build into 90% of Snatch 1RM
-then-
8min EMOM:
2 Tap-n-go Squat Snatch @ 75%
C.
Back Squat
6×3 @ 82%
1×10 @ 63%
-ss w-
Banded Psoas March
5×20 (10/side, alt)
D.
Weighted Pull-ups
5×5 (AHAP)
-ss w-
Weighted Dips
5×5 (AHAP)
E.
Push-up w/ Reach
4×10
-ss w-
Supine RIng Rows
4×10
F.
5 Rounds of:
20 Cal Row
5 GTOH (165, 115)
5 Bar MUs
*Rest 2min after each round. These are meant to be sprints
Barbell
A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-2/76%
-2/80% x 5
C.
3 Clean + 1 Jerk
-2/50%
-1/61%
-1/72%
-1/76% x 5
D.
Back Squat
-5/40%
-4/55%
-3/65%
-2/75%
-2/81%
-1/86%
-1/91% x 6
E.
8 Min AMRAP:
-2 HSPU
-4 V Ups
-8 RKBS (70/53)
chris redden says
A. 185
B. all at 150
C. 275, 210
D. Done 2 min to 2:20 per round
Karlie says
Barbell
A. 40#
B. 75#x5
C. 85#x5
D. Going to fs in class WOD
E. 8+4
Camille Goldman says
A. up to 90#
B. 75#
C. Class WOD, first time kip C2B
Good day!
Loved rope climbs and thrusters yesterday! ๐
Matt McDonald says
Class
Couldn’t front squat for crap. Worked sets of 4 at 185
Wod= 8:04 went ham on it. Tried to go unbroken but went 8 and 7 rds 2 and 3.
Cory Neel says
Regional
A) 225
B) 215/185
C) 330/250
D) 53/106
E) done
F) 20:13 , failed the last MU .. Twice ๐