Snatch Complex:
1 Snatch + 2 Overhead Squats
For Time:
3 Rounds
10 DB Snatches
5 HSPU
-rest 3 mins-
2 Rounds
10 OAA Devil Presses
5 HSPU
-rest 2 mins-
15 HSPU
Since the Open is the next 3 weeks we will be concentrating on more skill transitions instead of going heavy. So the next three weeks will pretty much be DeLoads with some exceptions.
Empty Barbell Complex’s 3 each
3 Shoulder Presses+3 Shoulder Presses from Power Pos.+3 Front Rack Zotts
2 Lunging Jerk Balances+3 Jerk Position Presses
Build to a 5 rep Jerk Position Shoulder Press
**Once you found a 5 rep then do**
5@95% of 5 rep, then 5@90% of 5 rep
5 sets of:
3 Push Presses+1 Jerk
@70% of 1RM Push Press
Muscle Clean
3×5@70%
Barbell Row
12×3@60%
RDL
3×12@60%
Weekly Succesory Work
Bench Press
12×3@60%
Double KB/DB OH carry Complex X 5
Left Arm OH carry w/right in suitcase carry
Double OH carry
Righ Arm OH carry w/left in suitcase carry
**you will walk the length of the floor then change positions, you will complete this complex 5 times**
40 alt. DBall over the shoulder
Single Leg KB/DB RDL
3×10 each leg
DB Lat Pull Over
5×10
DBall/Sand Bag Hold (bear hug)
Accumulate 5 minutes
Clean Complex:
Clean + Hang Clean + Thruster
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
3 Hang Muscle Snatches
3 complexes at 60% of Muscle Snatch
Heavy Grace
30 Clean and Jerks
**I want this to be done at 70%-75% of you 1RM Clean and Jerk. I obviously want this done for time, but not at the sacrifice of technique. With that being said I want there to be a minimum of 10 seconds between each lift. If you need to take longer breaks between lifts due to you technique going out the window, that is fine. Also yes, if you split Jerk I want you to split jerk, if you push jerk then push jerk.**
Do Succesory Work
3 Rounds
10 RDL’s @ 65%
10 Evil Wheels
For Time:
300 Cals
Accumulate 300 Cals. You must switch machines every 5 mins.
We did 500cals on 7/16/20 if you want to get an idea of how long that took.
CrossFit Wig Wag 