Wednesday Feb 18, 2015 – Comp Group

Wednesday Feb 18, 2015 – Comp Group

Traffic or snow wasn’t going to keep athletes away tonight. Yeah for snow removal!!!

Warm up

2x Spider walks – https://www.youtube.com/watch?v=_K7rv_vFOWM
10 X HR Push Ups
10 X Front Squats with empty bar
20 Sec Bar Holds

WOD

EMOM 12 minutes
min 1 – 3 Touch and go “Power” Snatch – 50-60% of athletes Snatch
min 2 – 6-8 Toes 2 Bar
min 3 – 5 Burpee Box Jump Overs

Olympic Lifting

Clean Technique work
Complex of the following Working up in weight as good technique allows
1 Position 1 Clean
1 Position 2 Clean
1 Position 3 (floor) Squat Clean, quick reset on the floor is ok
2 Front Squats
*Notes: Clean from the floor should be a full squat

WOD

Partner WOD (or can be done as an individual):
Maritime Spring Fling 2015 WOD: For Time: (No Cap)
 
 
50 Double Unders
40 Box Jumps (Rx 30/24 | S/M 24/20)
30 Push Press (Rx 135/95 | S/M 95/65)
20 Kettlebell Swings (Rx 70/55 | 55/35)
10 Overhead Squats (Rx 135/95 | S/M 95/65)
This does not require equal work but each athlete must complete minimum of one rep of each movement.  
 
Times ranged from 4 – 6 minutes.

Skill

Handstand walk practice

Steven Bishop - Author

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