November 26

Posted in 2018 on November 25, 2018 by cfsvmiyagi

snatch warm up

WOD1
12 Min EMOM
“Snatch Complex”
1 Power Snatch
1 Hang Power Snatch
1 Snatch Balance
1 OHS
*build up each minute

(note heaviest weight completed)

REST 4 Min

WOD2
6 Min EMOM
2 Squat Snatches
*use weight that you built up to in
previous EMOM
*on the last minute, complete
as many reps as possible
(note reps on last minute)

WOD3
2k Row for time

Advertisements

November 25

Posted in 2018 on November 24, 2018 by cfsvmiyagi

STRENGTH
LOG Clean & Jerk
5×3
Paired with:
Seated Box Jumps
5×3
*increase weight and height
each round

WOD
50′ BW Axle Zercher Carry
50′ Barbell Roll
50′ Farmer Carry (70/53)
5 Box Jumps (24/20)
50′ Farmer Carry

November 24

Posted in 2018 on November 23, 2018 by cfsvmiyagi

WOD
Teams of 2

Min 1-7
100 DU’s
100 Air Squats
Remaining time max Cal Row

Min 8-14
75 Push-Ups
75 DB Snatches (50/35)
Remaining time max Cal Row

Min 15-21
50 Pull-Ups
50 Wall Balls
Remaining time max Cal Row

*Score is Total Calories

November 22

Posted in 2018 on November 21, 2018 by cfsvmiyagi

November 21

Posted in 2018 on November 20, 2018 by cfsvmiyagi

ACCESSORY
3x
10 DB Incline Bench Press
10 Strict Pull-Ups
10 Barbell Roll Outs

WOD
20 Min EMOM
Every 2 Min
3 Bar MU
6 HSPU
9 KBS (53/35)

*sub BMU with GI Janes
**Sub HSPU with HRPU

November 20

Posted in 2018 on November 19, 2018 by cfsvmiyagi

ACCESSORY
3x
10 DB RDLs
10 Band Face Pulls
10 Weighted Glute Bridges

LIFT
Deadlift 1RM (TEST)
Suggested Rep Schemes:
7-6-5-4-3-2-1-1-1
or
10×1

WOD
For Time:
30 Deadlifts (135/95)
30 T2B
50 DUs
20 Deadlifts
20 T2B
50 DU’s
10 Deadlifts
10 T2B
50 DU’s
*sub T2B with V-Ups
**Sub DUs with 3:1 Singles

November 19

Posted in 2018 on November 18, 2018 by cfsvmiyagi

ACCESSORY
3x
10 KB Sumo DL High Pulls
10 KB Goblet Squats
10 GHD Sit-Ups

LIFT
Clean & Jerk
20 Min to find a max
C&J for the day

WOD
11 min AMRAP
11 DB Push Press (50/35)
11 Box Jumps
11 Calorie Row

%d bloggers like this: