Sunday Dec 21 2014 – Comp Group

Sunday Dec 21 2014 – Comp Group

Warm up

2K Row

“Snatch ladder setup”

WOD – “Olympic Lifting against the clock”

Barbell warmup and technique review

 

Snatch Ladder

 

20 sec to lift and a 10 sec transition to next bar

 

Rx – starts 115#, 10# jumps

Scaled/Masters starts at 75#, 10# jumps until 135# then 5# jumps up to 175#

 

 

snatch_ladder_CFC

WOD

EMOM for 15 minutes

3 Jerks from a rack, building in weight if technique is solid

6 Burpees

2/3 MU or 4 Chest to Bar Pullups

 

Squat Therapy and Shoulder focused stretching.

 

Enjoy your Sunday!!

 

Steven Bishop - Author

1 Comment

  1. Michael C | December 21, 2014 at 7:26 pm
     

    20 meter Hurdles anyone?

    Reply

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