weighlifting wod

W WOD – THANKS GOD IT’S FRIDAY 31.05.19 – HEAVY DAY – “PUSH JERK”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Push Jerk :A-3 X 3 Pausing Jerk Drive #50 – 60 – 65% 1 RM

B – 3 x 2 Pausing Push Jerk; 1s Pause in Dip, and Catch #45-50-55%

CONDITIONING

“Push Jerk”

1 – 1 – 1 – 1 – 1

W WOD – MONDAY 06.05.19 – HEAVY POWER SNATCH

MOBILITY & WARM UP

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warm up: 5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Snatch Grip Presses (behind the neck) + 5 Overhead Squats

Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

CONDITIONING

EMOM 8′ Power Snatch
Every 60sec x 8: 1 Power Snatch
Sets 1+2 – 70%
Sets 3+4 – 75%
Sets 5 – 80%

Sets 6 +7 +8 – find 1 RM

W WOD – WEDNESDAY 24.10.18 – HEAVY BACK –

MOBILITY & WARM UP
15′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech

SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotation
5 Shoulder Press Behind The Neck
5 Front Squats
5 Stiff Legged Deadlifts

CONDITIONING
Back squat
1-1-1-1-1-1-1

W WOD – MONDAY 26.02.18 – “CROSSFIT TOTAL”

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH

MOBILITY & SKILLS
Hips – Shoulders – Deadlift – Press

CONDITIONING
“CROSSFIT TOTAL”
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips

W WOD – TUESDAY 02.01.18 – BENCHMARK “KAREN” –

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Hips – Shoulders –

A) EMOM 12 minutes
1 Deadlift #50% BW
1 Hang Power Clean
1 Front Squat
1 Push Press

B) BENCHMARK ” KAREN “*
For Time
150 Wall Ball Shots #9/6
*Compare to 26.09.16

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