SNATCH Weightlifting Hang Power Snatch (5×3) Focus on technique, adding 2.5-5Kg from last week if feels comfortable for unbroken reps. Always control the bar up and down with dropping it. Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 10 KB Snatch 22/16 KG, 10 Jump Overs
Author Archives: Excelsior
FRONT SQUAT Weightlifting Front Squat (3×8) Build up to a challenging weight with good technique and unbroken reps. 2.5kg- 5 Kg heavier than previous week. Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2 Cleans 52.5/35kg 2 burpee’s 4,4, 6,6 etc
WILDCARD ‘HAVANNA WOD’ Metcon (AMRAP – Rounds and Reps) AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans 80/55KG
CONDITIONING Metcon (AMRAP – Rounds and Reps) 0-20 mins to complete Helen: 3 rounds Run 400m 21 Swings 24/16KG 12 Plate thrusters 15/10KG Metcon (AMRAP – Rounds and Reps) 20-32 mins 5 Sprawls 15 Bumper Plate GTO 15/20KG 20 Air Squats 30 Walking lunge Finish with alternating tabata plank/dish hold
CLEAN Weightlifting Hang Power Clean (5×3) Find a comfortable weight for controlled reps focusing on technique. Do not drop the bar Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Hang Power Clean 42.5kg/30kg 20 Hops over the barbell
PRESS Weightlifting Push Press (3×5) Build up to a challenging weight with good technique and unbroken reps Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Push Up 15 Air Squats Run 400m
DEADLIFT Weightlifting Deadlift (3×8) Build up to Deadlift 3×8 with sound technique. The lift should be challenging but unbroken reps. Dont drop the bar. Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 KB SDHP 24/16KG 16 Step Up/ Reverse Lunges
SNATCH Weightlifting Hang Power Snatch (5×3) Find a light to moderate weight, focus here is on maintaining good technique in each rep. Control the bar up and down without dropping it. Metcon (AMRAP – Rounds) EMOM for 11 minutes 8 Wall Ball Cleans 9/7KG 8 Burpee’s
FRONT SQUAT Weightlifting Front Squat (3×8) Comfortable weight with good technique. Focus on technique Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Burpees 10 Power Cleans 52.5/35 20 DUS
SUNDAY WILDCARD Metcon (AMRAP – Rounds) 30 Min EMOM 30 DU/60 SU 15-20 KB Swing 12/20kg 15-20 Sit Ups