Yearly Archives: 2020

WCG WARM UP
Bike 2 min
lite stretch/mobility - runners, pigeon, 5x uprights
static squat + lean left pause & right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
3x wall walk and hold 5sec

Skill Work
10 minutes on clock
1 Strict + 2 Push + 1 Jerk
add weight to max strict press
------------------------------------------
WOd warm up:
3x 3 clean pull + 3 hang power clean + 3 Front Squat
1. empty barbell or light weight
2. add weight
3. add weight

Metcon
40 K2E
10 Clean and Jerk 115/75
50 DUs
30 T2B
8 Clean and Jerk 135/95
50 DUs
20 Ring Rows
6 Clean and Jerk 155/115
50 DUs
10 Pull ups
4 Clean and Jerk 175/135
50 DUs

Singles x 2
RX+ add 20lbs ea rd

https://www.crossfit.com/essentials/the-clean-jerk

Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD
10 PVC pass throughs + 10 PVC OHS

Skill Work
empty bar/Light weight
BTN snatch balance 1x 2"", 4"", 6"" full""
OHS 2x10

add weight
3x3 Snatch pulls from hang - FAST

3x1 Power Snatch from hang
Emphasizing body positioning and explosiveness
Keep the bar close

3x 1 Power Snatch from hang + 1OHS

3x Squat snatch from hang (stop thinking and trust your technique)

Metcon
For Time:
50 Hang Power Snatch (75/55)
40 OVS
30 Pull Ups
20 Burpee OTB
100 Double Under

RX+: 95/65 + C2B

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 left side shuffle down + 1/2 right shuffle
HSHold

Strength / Skill
OHS
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)

Metcon
6 Intervals
2 minutes on/1 minute off

Alternate between A & B

A) 2 MIN. AMRAP:
10/7 Cal Row
12 K2E
Max OHS(95/65)

B) 2 MIN. AMRAP:
7/5 cal bike
10 Box Jumps
Max Weighted sit ups

RX+ (135/95)

Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)

Skill Work
COACH LEAD SKILL - 3 parts:
1. Opposite grip K2E (focus on high knee kip - full arm extension and push down and away from bar)
2.8 Strict or jumping strict alternating pull up (5ea - as far as you can)
3.8 Rope Climb - alternating climbs (4ea)

PARTNER WOD
In teams of two
4 Rounds:
8 Wall Walk
16 Devil Press
24 Cal Row
36 DB Thrusters

50/35, 45/30, 40/25, 35/20