SNATCH Weightlifting Snatch (Weight) Paused Snatch (15-17 mins) Pause above the knee for 2-3 seconds This will help reinforce proper positioning, keeping the arms relaxed on the pull and the upper back tight If stability/mobility is an issue getting into the full squat power is fine. Metcon (Time) 5 Rounds for time 7 Power Snatch […]
Author Archives: Excelsior
STRICT PRESS/PULL UPS Weightlifting Strict Press (Weight) Press 4×6 Strict Pull-Ups 4×8 Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Step Ups 1 Min Rest 2 Min: KB Hang Clean & Jerk (switch every 5 reps) 1 Min […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 35 Min AMRAP 60 Single Arm KB Swings 24/16KG(switching every 5 reps) 50 Air Squats, 40 Sit-Ups, 30 KB Snatch 20 Ground to Overhead 60/40kg, Run 400m (together)
BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3×5 @ 75% & 2×5 @80% Metcon (AMRAP – Rounds) EMOM x 16 Min 1: 15 Plate Good Mornings 10/20kg Min 2:20 Reverse Plate Lunges (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 10 Burpees