Posts tagged olympic weightlifting
Workouts October 23 - 28

Monday

Warm Up
3 Rounds
5 Passovers
5 Squat Passovers
5 Prone Passovers
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance


A/  Skill
Snatch
EM x 15
2 x BTN SG Push Press + Snatch Balance* 3 second hold in catch. 

B/AMRAP 8
10 C2B Pull Ups
12 OHD Squats 40/27.5

*Scale to Pull Ups/ jumping Pull Ups  as req


Tuesday

Warm Up
Coaches Choice


A/5 RFT
40/30  Cal Row
30 Wall Balls
20 Burpees
*35 min Cap


Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position


A/  Skill
Clean & Jerk
EM x 15
2 x BTN Split Jerks * 3-second hold in catch
-take from rack

B/4 RFT
12 Hang Squat Cleans  60/42.5
8 Bar Muscle Ups

*Scale jumping bar Muscle Ups
12 Min time Cap


Thursday

Warm Up
3 Rounds
100m SA farmers Carry 50/side
200m Row @3
10 Alt T Push Ups


A/Rope Climb Skills
Feet Progressions

B/ Teams of 3
AMRAP 20
Teams of 3
P1. 20/14 Cal Bike
P2. 400/300m Run
P3. Rope Climbs.

Score is rope climbs completed


Friday

Warm Up
3 Rounds
10 Passovers
10 Alt Shoulder Taps
30 sec Double KB Overhead Hold


A/For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 70/50
20 jerks 70/50
10 push presses 70/50
* Scale weight to 80% off 1RM


Workouts October 16 - 21

Monday

Warm Up
3 Rounds
10 Squats
10 Push Ups
10 Pass Overs
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance

A/  Testing
Snatch
EM x 15
1 x  Snatch
Build to a heavy rep

B/AMRAP 8
4 Deadlifts 140/95
6 Bar Muscle Ups

*Scale weight and to Jumping Bar Muscle Ups as req


Tuesday

Warm Up
Coaches Choice

A/Testing
 E2M x 12
a.200m Run
b.30 Cal Bike
c. 40 Cal Row 

*AMREP Burpees in remaining time of each round
*Score is total burpees.
Scale to
a.150m Run
b. 20 Cal Bike
c. 30 Cal Row
 

Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position

A/  Testing
Clean & Jerk
EM x 15
1 x  Clean & Jerk
Build to a heavy rep

B/4 RFT
20 Shoulder to Overhead 40/27.5
15 Toes To Bar

*Scale to knee raises as req
10 Min time Cap


Thursday

Warm Up
Ankle & Hip Mobility
Structured

A/ Skill
Single leg squat Progressions

B/ For time
60 single-leg squats, alternating
50 wall-balls 20/14
40 box jumps, 24-in. box
30 deadlifts 80/55
20 power cleans 80/55
10 front squats 80/55

*18 Minute Time Cap
https://journal.crossfit.com/article/the-pistol
 

Friday

Warm Up
Rowling

Partner  WOD
AMRAP 25
25 steps Single Arm Overhead Lunge 17.5/12.5
25 Cal Row
25 DB Weighted Sit Ups 17.5/12.5

Partners alternate between movements although cannot partition reps.