• WoD 13.3.18

    WoD 13.3.18

    Strength Day

    Warm up , Board briefing , Transition time – 15min

    LEVEL 2

    Part a – 24:30

    Every 1:15 x 10 sets – 12:30

    5 sets @ 60-75% Bellow knees snatch pull (focus on slow transition from the knee,and the bar path during the 2nd pull) + Bellow knees snatch

    5 sets @70-80% Bellow knees Snatch + Snatch

    2min Transition time

    Emom x 10sets -10min

    5sets @ 60-75% Bellow knees clean + Front Squat + Jerk

    5sets @ 70-85% Clean and Jerk

    5min transition time

    Part b – 6min

    Metcon – 6min

    21 – 15- 9 for time:

    Double db hang power clean rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg

    Double db thrusters

    time cap 6min

    LEVEL 1

    Part a – 24:30

    Every 1:15 x 10 sets – 12:30

    4 Overhead squat , increase load every 2set

    2min Transition time

    Emom x 10sets -10min

    6-8 good mornings with stick – for movement awareness  or with light bar 7kg or empty bar 15kg

    5min transition time

    Part b – 6min

    Metcon – 6min

    21 – 15- 9 for time:

    kb swings

    Barbell thrusters , light load – high speed – good form

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