workout of the day
04.07.2023
WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts 50/35 35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps
05.06.2021
WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55
09.08.2020
WOD
"Mount Rainer"
For Time
1 round
20 bar facing burpees
15 power snatch 115/75 95/65
2 rounds
10 bar facing burpees
10 power snatch 115/75 95/65
3 rounds
5 bar facing burpees
5 power snatch 115/75 95/65
01.07.2020
WOD
4 RFT
2 rope climbs
15 burpees
Post WOD- core burner
4 sets
20 second hollow rocks
20 second hollow hold
20 flutter kicks
rest 30 seconds
11.22.19 Lifting Day
Every 90 Seconds, for 3 sets (4:30)
snatch press from receiving position x 5 reps
light load - build if good form
then...
Every 1:00 for 6 sets
snatch pull to hold x 2 reps @ 30-45% 1 RM snatch
https://www.catalystathletics.com/exercise/453/Snatch-Pull-To-Hold/
then...
Every 90 seconds, for 3 sets (4:30)
snatch lift off + snatch @60%,65%,70%
https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
perform the snatch lift off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.
then...
4:00 EMOM
Snatch x 1 rep @70% and build
