Author: snoridgecf
Power Clean (Touch & Go) 2-2-2-2-2 & 9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB
Power Clean (Touch & Go) 2-2-2-2-2
Power Clean (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB
9-15-21-15-9 reps, for time of:
Single Dumbbell Hang Clean & Jerk, pick load
Burpee Over Dumbbell
* Alternate reps each arm with DB HC&J
Photo by @robcwilson
Results
Results cont
Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks
7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees
Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks
Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft
Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
As a team of 2 complete as many rounds as possible in 16 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)
Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
Gymnastic skill practice & Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings
Gymnastic skill practice
Gymnastic Movement
This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.
Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings
Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Gymnastic skill practice
Gymnastic skill practice
Gymnastic Movement
This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.
Deadlift: 6-6-6-6 & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Deadlift: 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Lifting: Power Snatch + Overhead Squats & AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps
Lifting: Power Snatch + Overhead Squats
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* 1 PS + 5 Down to 1 Rep OHS complexes
AMRAP 15 mins: Alternating Dumbbell Snatches, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 15 mins of:
10 Alternating Dumbbell Snatches (50#/35#)
12 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson
Lifting: Power Snatch + Overhead Squats
Lifting: Power Snatch + Overhead Squats
Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 5-4-3-2-1, using heaviest weight per set
* Use mats. 1 PS + 5 Down to 1 Rep OHS complexes