WOD 16.11.2020
A) Snatch Complex
Every 90 sec x 6:
Snatch Pull+Hang Power Snatch+Hang Snatch
6 x 1+1+1
B) WOD: 10 ROUNDS
– 5 Hang Power Snatches @ 50% of A
– 5 Burpees over the bar
REST 30sec between ROUNDS
WOD 17.11.2020
A) 3 Supersets:
– 8+8 One Arm DB/KB Strict Shoulder Press (AHAP)
– 20 Weighted Sit Ups
B) WOD: 5 ROUNDS
– 10 Double DB Push Press @22.5/15kg per hand
– 14 DB Goblet Alternating Reverse Lunges @22.5/15kg per hand
REST 1 min between rounds
WOD 18.11.2020
WOD: 5 ROUNDS
– 6 Hang Power Cleans
– 9 Shoulder to Overhead
-11 Burpees Box Jumps @ 24/20”
RX= 43/30 kg
RX+ = 55/40 kg
WOD 19.11.2020
A) Every 90 sec x 6:
3 Front Squats (Build Up from the floor)
B) WOD: 9 min AMRAP
– 5 Deadlifts @ last weights of your Front Squats from part A
– 12/9 cal Row
WOD 20.11.2020
METCON FRIDAY
BUY IN: 1000/750m ROW
THEN
5 ROUNDS:
10 Burpees
20 Thrusters @ 35/23kg
50 DU / 100 SU
THEN
BUY OUT: 1000/750m ROW
WOD 21.11.2020
WOD: FOR TIME
– 50 Alternating DB Power Clean and Jerk @22.5/15kg
– 75 AbMat Sit Ups
– 100 DB Back Lunges @22,5/15kg
WOD 22.11.2020
A) 12 Build Up to heavy set of 3 – Push Jerk.
B) WOD: FOR TIME
21-15-9
– Overhead Squats / Front Squat @ 40/28 kg
– V-Ups
– Push Ups
Back Hall 6
Strength
16.11.2020
Deficit Snatch Grip Deadlift 3×6
Deadlift 5×3
V-ups superset side bends 3×10+20
17.11.2020
3sec Tempo High Bar 5×2
AMRAP Squat 3xAMRAP
Push Ups superset Deadbugs 4×12+12
Strength Lite
18.11.2020
Deadlift 6×3
Death by Push Ups:
Min1: one push up
Min2: 2 push ups etc etc..
Weightlifting
19.11.2020
Klokov Clean 5×1
Split Jerk 5×1
3 Strict Presses 5×3
21.11.2020
Klokov Snatch 5×1
Snatch Balance doubles 5×2
