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Tuesday 03/09/19

Tuesday 03/09/19

A. WARM-UP x3

-x10 PVC shoulders

-x10+x10 leg swings

-x10 side lunges

-x10 PVC OH squats

-x20 high knees with PVC OH

 

B. EMOM FOR 12MINS

min1: x1 slow snatch DL (4sec) + x1 hang snatch

min2: x1 snatch high pull + x1 snatch

 

C. WOD – OPEN 17.3

Prior to 8 minutes, 3 rounds of:

  • 6 Chest-to-Bar Pull-Ups
  • 6 Squat Snatches (RX: 43/29kg, Sc: 20/15kg, Beg: 15/7kg)

Then 3 rounds of:

  • 7 Chest-to-Bar Pull-Ups
  • 5 Squat Snatches (RX: 61/43kg, Sc: 34/25kg, Beg: 20/15kg)

* Prior to 12 minutes, 3 rounds of:

  • 8 Chest-to-Bar Pull-Ups
  • 4 Squat Snatches (RX: 83/61kg, Sc: 43/29kg, Beg: 25/20kg )

* Prior to 16 minutes, 3 rounds of:

  • 9 Chest-to-Bar Pull-Ups
  • 3 Squat Snatches (RX: 102/70kg, Sc: 52/34kg, Beg: 30/25kg)

* Prior to 20 minutes, 3 rounds of:

  • 10 Chest-to-Bar Pull-Ups
  • 2 Squat Snatches (RX: 111/79kg, Sc: 61/43kg, Beg: 35/30kg )

* Prior to 24 minutes, 3 rounds of:

  • 11 Chest-to-Bar Pull-Ups
  • 1 Squat Snatch (RX: 120/83kg, Sc: 70/47kg, Β Beg: 45/35kg)

 

* If all reps are completed, time cap extends by 4 minutes.

Three rounds for the two movements should be done before moving into the next section of the workout. If the athlete completed the first two rounds in the 8-minute time cap, the athlete will be given four more minutes to finish the next round. Same as the next round until the whole workout is completed within the time cap of 24 minutes.

 

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