MONDAY 11-5-17

MONDAY 11-5-17
ANNOUNCEMENT
We have always had a rule that if your late it’s 50 Burpees. This is not a penalty but a safety of getting a complete warm up. we have always allowed a grace period of 5 Min.
THANK YOU TO THOSE OF YOU THAT HAS ALWAYS RESPECTED THAT, WE APPRECIATE IT.

ALSO, FRIDAY WE Will have a modified schedule..
6 & 8 AM class . all other classes cancelled
No classes @ 11:00 , 4:30 & 5:30 PM

WARM UP
5 Min Row or Run
Then
3 Sets Of 10
Banded
W’s
T’s(Pull aparts)
V’s
20 sec Shoulder opener

Barbell Warm-Up
Snatch with empty Barbell
(5 reps of each, two times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

 

STRENGTH
Power Snatches
5 x 3 Reps @ 60%
*Rest 2 min
5 x 2 Reps @ 67%
*Rest 2 min
5 x 2 Reps @ 75%
*Try do do these one set every minute!  But rest 2 minutes as you change weights between your  sets!  Do these touch and go if possible!  trying to build up some strength in that touch and go.

 

WOD
6 Rounds
40 Double Unders (120SU)
20 Push Ups
50 m Farmers Carry (Heavy but unbroken! )

Post WOD 3sets
20 Xceiling reaches (in the Hallow position crunching as you reach up with feet on floor)
30 sec Left side plank
30 sec Right side plank

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