Snatch Balance + OHS (Wk 6 )
15 Min to build to a heavy of Complex (Warm up for Snatch)
Snatch (Wk 6 - Max))
3@40%, 2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+
OPEN WOD 16.3
Complete as many rounds & reps as possible in 7 Min of...
10 Power Snatch 75/55
3 BMU
P: 45/35, 5 Jumping C2B
RX: "As Prescribed"
C: "As Prescribed"
2000 M Row
1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Foam Roll
5.5.4.3.2.2.
Building to your PP Weight
5.4.4.3.2.2
Building to your C&J Weight
(15 MIn)
100 DU Buy In
3 Rounds
30 Russian KBS 62/44
10 Burpee Box Jump Overs 24/20
6 C & J 50% 1RM
6 PP 50% 1RM
100 Sit Up Buy Out
(Time Cap if needed)
P: 25/26, 40% 1RM of C&J and 1RM of PP, 16/12
RX: As Prescribed
C: 70/53, 65% IRM of C&J and 1RM of PP
1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Pec Stretch
30 MIN AMRAP of...
800m Run ------> Partner Completes Max Wall Balls 20/14 (each complete)
[Switch]
12 Rope Climbs ---------> Partner Completes Max Russian Plate Twists 35/25 (Split Rope Climbs)
[Switch]
100 DL 135/95 ---------> Partner Completes a Plank Hold (Split DL reps)
[Switch]
100 Back Rack Lunges Total ------> Partner Completes MB Sit Ups (Split Lunges)
* If you get into round 2, complete a 400m run instead of 800m run
*Score is reps completed from WB, Plate Twists, DL, MB Sit Ups
P: 400m Run, 14/10, 36 Strict Pull Ups, 75/55,
RX: As Prescribed
C: 25/20, 45/35, 16 Rope Climbs, 205/155 DL 155/110
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Half Pigeon
Hi Hang Power Clean + Hang Power Clean + 2 Jerks (Wk 4)
8 x 1 Working up to 90-95%
2 x 1 @ 90-95%
% Going off of your 1RM Jerk
Complete 4 Rounds for Max Reps of......
Max UB Hang Power Cleans 135/95
50 DU's
8 DB Box Step Overs 20/16", 50/35 (tot)
*Score is Max Hang Power Cleans
[16 Min TC]
P: 75/55, 50 SU, 16/12", 25/15
RX: As Prescribed
C: 155/110, 20/16-60/45
3 Rounds
400 M Row
25 GHD Sit Ups
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Shoulder/Pec Stretch
Core and Shoulder Stability Cycle
Week 4
2-3 Sets
3 TGU ea Arm
10 Reverse Snow Angels (Use change plates)
5 Skin the Cats
10 Barbell Rolls Outs
"Jonesworthy"
80.64.50.32.16.8
BWS
40.32.25.16.8.4
KBS 53/35
20.16.12.8.4.2
Pull Ups
(22 Min TC)
P: 25/26, Mod Pull Ups
RX: As Prescribed
C: 52/44
1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon
Snatch Balance + OHS (Wk 5 - Deload)
5 Sets Working up to 60-70%
Snatch (Wk 5 - Deload))
5 x 2 Working up to 60-70%
3 x 2 @ 60-70%
(A)
6.5.4.3.2.1
Ring Dips
Power Snatch 115/75
(B)
1.2.3.4.5.6
Burpee over Barbell
OHS 115/75
(15 Min TC)
P: Mod Ring Dip, 65/45
RX: As Prescribed
C: Ring Mu, 135/95
12 Min EMOM of..
30 Sec AD w/ RPM @ 60-70
30 Sec AD w/ RPM @ 40-50
1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch
Front Squat (Wk 4)
5.4.3.2.2.1 Working up to 90-95%
2 x 1 @ 90-95%
Open 17.5
10 Rounds for Time
9 Thrusters 95/65
35 DU's
(17 Min TC)
P: 45/35, 1:1 Su's
RX: As Prescribed
C: As Prescribed
1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Foam Roll
Bench Press (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%
A
11 Min AMRAP of...
4.8.12.4.8.12.4.8.12....
TTB
Single DB Push Ups (tot) 45/30
DB Sit Ups
[4 Min Rest]
B
In 8 Min Complete...
25 TTB
50 Push Ups
100 Sit Ups
*DB Push Ups: 1 DB. 1 hand on the head of the DB and 1 hand on the ground. Split evenly
[23 Min Total]
P: A: Mod Hanging Leg Raise, 20/15, Mod DB Push Ups. B: 40 Push Ups, 85 Sit Ups
RX: As Prescribed
C: A: BMU on the 4's, 60/45. B: 5 BMU + 20 TTB, 50 Sit Ups + 35 GHD Sit Ups
1x
40 Calories on Assault
30 Wall Balls
20 MB Sit UPs
1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Adductor Stretch (Frog)
In 6-8 Sets, Work Up to a Heavy...
5 Rep Sumo Deadlift
Superset w/ 3 High Box Jumps btw Sets
17 Min AMRAP of...
10 SDHP 115/75
12 Push Press
10 Back Rack Lunges (tot)
P: 45/35
RX: As Prescribed
C: 135/95
1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Pec Stretch
Hi Hang Power Clean + Hang Power Clean + 2 Jerks (Wk 3)
7 x 1 Working up to 80-90%
2 x 1 @ 80-90%
% Going off of your 1RM Jerk
17 Min AMRAP of...
4 C&J 135/95
4 Burpee Lateral Box Jump Overs 24/20
4 Ring Dips
-Rest 15 Sec Btw Ea Round-
P: 65/55, 16/12, Mod Ring Dips/Box Dips
RX: As Prescribed
C: 185/130, 30/24, 3 Ring MU
Complete 3 Rounds of..
20 Barbell Curls
20 Power Ups
20 Cal AD
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Shoulder/Pec Stretch
