Friday, October 23

Warm-up

Run 400

L-sit holds on parallettes for 3×20 seconds

10 jumps from knees to squat

5 low box jumps

5 medium box jumps

5 high box jups

10 wall ball 2-fers

10 medball clean and jerks

Burgener warm-up with empty bar (clean)

10 push-jerks with empty bar

 

Lift:

If you want to lift this week, see the Oly program below.

 

 

WOD

“Grace”

30 Clean and Jerks for time. (power clean is allowed)

 

L1- choose weight

L2- 135/95lbs

L3- Heavy Grace 155/105lbs

 

Olympic Weightlifting Program

Warm-up:

Burgener Warm-up

Snatch balance 3-2-1-1-1

 

 

Workout:

Snatch or Power Snatch – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Clean and Split/Push Jerk or Power Clean and Split/Push Jerk

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Front Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

Gymnastics WOD

PRACTICE for 10 minutes:

Cartwheel Progression Pt.4

 

PRACTICE for 10 minutes:

 

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