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12.12.26 Wednesday

26
Dec

12.12.26 Wednesday

WWI

Registration opens!

Coaches rant:

So Christmas is over and you got all new shirts, pants and workout gear…GREAT! Time to come in give it some character (enjoy your last Christmas cookie!).

RX
Push Press + Power Jerk + split Jerk – MAX 1+1+1, 95% x 1+1+1, 90% X 1+1+1
Front Squat – 3RM, 95% x 3, 90% x 3

RX+
Push Press + Power Jerk + split Jerk – MAX 1+1+1, 95% x 1+1+1, 90% X 1+1+1
Mid-Hang Power Snatch – 3 x 5 wt heavier than last week
Block Snatch High-Pull (mid-thigh) – 3 x 8 wt heavier than last week
Front Squat – 3RM, 95% x 3, 90% x 3

RX+ No WOD alternate between each skill with EXACTLY 45sec rest between
1a)Man makers 7×3
1b)GHR 10×3
1c) DH Pull-ups MEx3
WOD:

3RFT
10 deadlifts 225/183
30 air squats
40 dubs

1 Response

  1. Kim

    P+P+P @ 88lbs
    Front Squats 3RM 113lbs

    WOD:
    10 Deadlifts at 163lbs (Rx was 183)
    30 Air Squats
    40 Double Unders
    Time 12:22