Olympic Lifting CrossFit WODs Tuesday 6/25/13 - Thursday 6/27/13 -Tuesday 6/25/13 Technique: Working with 1-2 people complete... BB Ground 2 Low Hang x10 BB Ground 2 Power Shrug x10 BB Power Clean x10 BB Squat Clean x10 *use NO more than 65lbs/53lbs *keep feet flat on ground throughout these movements! Strength: BB Power Shrug 3x10 *from hang position OR off of blocks BB Power High Pull 3x10 *from hang position OR off of blocks BB Hang Clean 3x5/3x3 *do not hit muscular failure WOD: For Time BB Combo Clean x22 (135/95) -Thurs 6/27/13 Technique: Working with 1-2 people complete... BB Scarecrow Snatch 2x5 *complete with unloaded bar *slight power jump is desired ...then... BB Snatch Grip Ground 2 Low Hang x10 BB Snatch Grip Ground 2 Power Shrug x10 BB Power Snatch x10 BB Squat Snatch x10 *keep feet flat on ground throughout these movements! *use NO more than 65lbs/53lbs Strength: BB OH Squat 3x3 *attempt build up to your BB Snatch 1RM weight within these sets BB Snatch Grip Power Shrug 3x10 *from hang position OR off of blocks BB Squat Snatch 3x5/3x3 *do not hit failure WOD: Death by BB OH Squat (95/65) *Start by performing 2 reps and EMOM increase reps by 2, not 1
Posted on: Mon, 24 Jun 2013 05:06:25 +0000
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