workout of the day
06.02.2020
"Double Trouble"
For Time
*lifts can be power or squat*
15 snatch @40% 1 RM
30 cleans @ the same weight as your snatch
20 Cossack squats @ 30x1
10 snatch @ 50% 1 RM
20 cleans @ the same weight as your snatch
20 Cossack squats @ 30x1
5 snatch @ 55-60% 1RM
10 cleans @ same weight as your snatch
20 Cossack squats @ 30x1
At home
16 alternating DB snatch
30 hang power cleans
20 Cossack squats
10 alternating DB snatch
20 hang power cleans
20 Cossack squats
6 alternating DB snatch
12 hang power cleans
20 Cossack squats
05.18.2020
"Power"
every 2:00 for 10:00
1 snatch - pick a great load that you can do successfully for each round
50m sprint
walk back the 50m for part of your active rest
OR at home
5 RFT
8-10-12-14-16 DB alternating snatch
sprint 50m or 50 DUs
Rest 1:00
04.07.2020
WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch
Rest 5:00
EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk