Tag: 3 position snatch

Friday WOD strict press and partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
5-5-5-5-5

Metcon
Partner WOD
50-40-30-20-10
Thruster 20/15
burpee

*split reps as needed

 

Tuesday WOD strict pull ups and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict pull up
5×5
super set
5×10

Metcon
15min AMRAP
400m run
5 wall climb
15 Kettlebell swing 32/24

Olympic Lifting
3 position clean
2-2-2-2-2

Monday WOD Floor press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up

Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15  Knee to elbow

Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1

Saturday Partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Partner WOD
For time
50 pull ups
400m run
50 wall ball
400m run
50 hang power clean 50/35
400m run
50 shoulder to overhead
400m run

*split reps as needed, WB and BB must not touch the ground in 50 reps = 10 burped penalty

Wednesday WOD Turkish get ups and more

by Adm1n_Acc3ss, posted in Daily WOD

Technique/warm up
Turkish get ups and KB ground to overhead (clean and jerk/power snatch)

Strength
Turkish get up
4 x 5 per side

Metcon
5 Rounds For time:
20 Alt KB ground to over head 20/12
1 legless rope climb

Olympic Lifting
Floor press
10-8-6-8-10

Tuesday WOD 18th

by Adm1n_Acc3ss, posted in Daily WOD

technique/warm up
Wall ball clean

Chipper 20min cap
5 rounds for time
15 pull ups
15 sit ups
200m plate pinch carry 10/5
15 wall ball clean

Olympic Lifting
Complex
power clean – hang power clean – squat clean – hang squat clean – 3 front squats

Wednesday WOD 1rm Back Squat and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
15 burpee
15 Wall ball

Finisher
2min ME
Knee to elbow

Olympic Lifting
Clean and jerk
1-1-1-1-1

Tuesday WOD back squats and more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon
21-15-9
squat clean 45/30
chest to bar pull up

Olympic Lifting
3 position clean
1-1-1-1-1

Friday WOD (snatch technique and skills progressions)

by Adm1n_Acc3ss, posted in Daily WOD

Technique 30min
Squat Snatch

Metcon
AMRAP 10min
8 Power snatch 42.5/30
15 wall ball 10/6

Finisher
tabata 6 rounds
20/20
hollow rocks

Monday WOD super set strength piece and Helen

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Barbell Bent over row
5×5

Super set

Strict pull up
5×5

Metcon
Helen (15min cap)
3 RNDS FT
400m run
21 KB swings 24/16
12 pull ups

Olympic Lifting

Squat Snatch T&G

5-5-5-5-5

Monday WOD 1/8 1RM back squat

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
1-1-1-1-1

Metcon
5 Rounds For Time
20 wall ball
10 pull ups

Olympic Lifting
snatch
1-1-1-1-1