Wednesday Jan 7, 2015 – Comp Group

Wednesday Jan 7, 2015 – Comp Group

Warm up

2x

10 Med Ball Cleans

10 Strict Press

10 Rings Dips

10 OH Squats (dowel/barbell)

4 Turkish Get up total

WODs

EMOM for 9 minutes

min 1 4 Shoot Throughs or HSPU

min 2 8-10 T2B

min 3 30 DU

 

Blizzard Beatdown WOD

 

7 Min AMRAP “Complex”

5 Deadlifts  135#/95#

5 Hang Power Cleans  135#/95#

5 Front Squats  135#/95#

5 Shoulder to Overhead 135#/95#

* 3 Burpee penalty when complex is broken

 

Olympic Lifting

“Power” Snatch

3 x 60%

3 x 70%

2 x 75%

2 x 80%

2 x 80%

2 x 85%

2 x 85%

 

Snatch High Pulls

3 x 75%

3 x 75%

3x 3 @ 80%

 

Lifting

10 x 2 (of each) every 60 secs

Banded Deadlifts @ 50%-60%

Bench Press

CFC - Author

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