Super Youth 4:30pm
(A) ME High Hang Snatch
(B) Burpee Muscle Up, Technique & Progressions
(C) Individually-3 Rounds of 7 Snatch 60/40, 7 Burpees
Beginner 6am & 7:30pm
(A) Hang Snatch- Work within the limitations of your movement
(B) Individually-5 Rounds of 7 OHS 40/30kg, 7 Burpees
Intermediate 6am & 6:30pm
(A) ME High Hang Snatch
(B) Burpee Muscle Up, Technique & Progressions
(C) Individually-3 Rounds of 7 Snatch 60/40, 7 Burpees
(B) Burpee Muscle Up, Technique & Progressions
(C) Individually-3 Rounds of 7 Snatch 60/40, 7 Burpees
Advanced 5:30pm
(A) High Hang Snatch to a Max Weight of 60/40kg
(B) Individually-3 Rounds for time of 7 Snatch 60/40, 7 Burpees
(C) Individually-Complete 3 Rounds 3 OHS increasing in weight each round 60/40, 70/45, 80/50, 3 Burpee Muscle Ups
Focus- (A) Click here for Demo (B) Is for time (C) Is not for time. If you miss a round of OHS drop back to the previous weight. You will need to power clean the weight up and back rack the bar before performing a Snatch Grip Push Press to position for the OHS
A) high hang felt good
ReplyDeleteB) this WOD really got into my head and beat me.
I thought I would be able to handle the snatches at 60kg but really struggled. I needed to take more rest and be persistent with the weight.
C) After B i struggled to get my head straight for this one
I felt like i was my own worst enemy tonight.
Tomorrows another day!
HHSnatch doubles at 40,50,60,60,60kg
ReplyDeleteWODs
A. 6:18 RXD dropped 2 snatchs in the last RND.
B. Completed OHS (60,70,80kg), practice only in the Burpee/MU.
(A) Only worked up to 35, hangs felt heavy. Tried 40 with the full snatch but was barely power snatching. I need to mobilize way more before lifting.
ReplyDelete(B) 8:41 with 35kgs for 1 round, 30kgs for the remainder.
(C) OHS @ 40, 45 (F), 40. Red band assisted muscle ups x 5. It felt good to feel what its like from the top of the dip, I hope I can start working my way to unassisted soon.
(D) Tabata sit ups - best round was 15 reps.
a) Able to get to 40kg in two lifts
ReplyDeleteb) Requested 7.17
c) completed all lifts 40,45,50 practiced jumping into false grip for muscle up at regional female height.
d) tababta situps with Luke
e) relay row with Beiginners