200802 - Week Preview

MONDAY
GOAL = 5 Rounds and 5 minutes
THESE ARE BIGGGGGG GOALS! And that’s okay!
It’s a Monday, let’s see some good beginning of the week push! :)
AMRAP 10:
10 Push Ups
10 Toes to Bar
10 Squats
30 Mountain Climbers
(Weight Vested for A/Rx+)
Then… 60 Wallballs for Time

(Core Work following the WOD)

TUESDAY
GOAL = GET HEAVY! Try to focus on keeping the elbows up high! Then for the lunges, this is a booty builder so push to get in plenty of reps!
Front Squat
6, 6, 5, 5, 4, 4
Then…
Deload to 75% of heavy 4 and perform:
3 sets of max back rack lunges

[OPEN GYM TIME]

WEDNESDAY
GOAL = 75 Reps Total
We will be doing the strength AFTER the workout today! Then we will be super warm and ready to be brave with some olympic lifting! If you wish you could improve your lifts… barbell club on Sunday is Snatches!
EMOM 9:
Minute 1 - Power Snatches 75/55
Minute 2 - Bar Facing Burpees
Minute 3 - Rest

STRENGTH - “Snatch Complex” E2M12M
2 Power Snatches/2 Hang Power Snatches/2 Overhead Squats/2 Hang Squat Snatches

THURSDAY
GOAL = Under 12 minutes
We did this workout almost exactly one year ago! Check out your score and push for a PR!
Girl Benchmark WOD - “Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

[OPEN GYM TIME]

FRIDAY
GOAL = 4 Rounds
This is practice for a CCCF benchmark WOD coming up! We will be doing it in the next few weeks so each week you’ll see some sprint practice along with heavy clean and jerks like this one! :)
AMRAP 20:
1 Rope Climb (add 1 climb per round)
1 Round of “DT” = 12 DL/9 Cleans/6 Jerks @ 155/105