WOD

12/9/2018

Weightlifting
Metcon
Bar Path Progression
Burgener Warm Up
Tall Cleans
4 x 4 Add weight each round
Tall Jerks
4 x 4 Add weight each round
3-Position Clean (floor, hang, power)
65% x 2, 75 % x 2, 80% x 3
Split Jerk (from blocks)
70% x 3, 80 % x 3, 90% x 3
Snatch Balance
70-75% x 3 x 4 (% of Snatch)
Wall Squat Holds
5 x 45 secs
Anchored T2B
3 x 20

WOD

12/06/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Segment Cleans
4 x 4 (add each round)
Bh neck split jerks
4 x 3 (work to a heavy set)
Clean & Jerk
65% x 1 x 5 OTM, 75% x 1 x 4 OTM, 85% x 1 x 3 OTM
Snatch
60% x 3, 70% x 3, 80% x 3, 90% x 1
OHS bottom up
70% x 4 x 4
Clean deadlifts
95% x 4, 105, x 4, 115% x 4 x 2
Landmine bent over rows
3 x 12 #TBD
Glute Ham Raises
3 x 5
Landmine weighted sit-ups
3 x 8 (each arm)

WOD

12/04/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Strict Press & OHS
4 x 4-4 (work to a heavy set)
Segment Snatches
4 x 3 (work to a heavy set)
Snatch
65% x 2 x 5 OTM, 75% x 2 x 4 OTM, 85% x 1 x 3 OTM
Clean & Jerk
60% x 3, 70% x 3, 80% x 3, 90% x 1
Tempo Squats (1/0/3/1)
70% x 4 x 4
Snatch High Pulls
95% x 3, 100, x 3, 105% x 3 x 2
Kb single arm upright rows
3 x 8 (each arm) #TBD
Glute Ham Raises
3 x 5
Evil Wheel
3 x 15

WOD

12/02/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Single Arm OH KB Walks
3 x 25 ft (each arm)
Tall Snatches
4 x 4 (add weight each round)
Hang position Snatch (from lifting blocks)
(55% x 5), (65% x 5), (75% x 5) x 2
Front Squats (bottom up)
(70% x 4) x 4
Snatch High Pulls (3sec pause @ hang position)
(95% x 3) x 5
Barbell Body Rows
3 x 10
Glute Bridges
5 x 8 (95/65#)
Weighted Planks
5 x 45 secs