WC 5th September 2022

Monday 

 

20 mins to build to heavy Clean and Jerk Triple 

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the double with lots of time remaining should deload and complete back off Triples. 

 

Every 5 mins for 20 mins

80 Double unders

20 T2B 

Max Rep Power cleans 70/50kg 

(TC each round 4:00)

 

Tuesday 

 

Back Squat 

5 x 5 @33×1

Rest 2 mins 

 

Note* 3rd week most challenging tempo before normal speed

 

Squat Snatch Ladder

 

E3MOM 15 (6 Lifts) 

Snatch @ 50% – 60% – 70% – 80% – 85% –  90% – 95%

Run 200m

 

Note* Weights to be challenging not unachievable, if a lift is missed you have one almost immediate second attempt if you miss again you lift the same weight next time.

 

Wednesday 

 

E2MOM 12 (Superset movements, AHAFA)

 

6 Push Press (AHAFA Across)

6 Wide Grip Pull Ups (AHAFA Across)

 

AMRAP 18

5 – 5 – 10 – 10 – 15 – 15 

Deadlift 90/65kg

Box Jump Over 24/20”

 

*Every time you climb the ladder complete 20/15 Calories ski/echo/bike (row only if required)

 

Thursday

 

20 mins to build to heavy Snatch Triple 

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the double with lots of time remaining should deload and complete back off Triples. 

 

3RFT:

12 Hang Dumbell Squat Cleans 2 x 22.5/15kg

8 Ring Muscle ups

20m Walking lunges 2 x 22.5/15kg

(Timecap 15)

 

Friday

 

Skill

 

Double under Progressions and Handstand Walk 

0 – 15 mins

 

For time:

1km run 

80 Wall Balls 9/6kg 

60 Pull Ups 

50 Wall Balls 9/6kg 

40 C2B 

30 Wall Balls 9/6kg 

20 BMU 

1km Run 

(Timecap 35)

 

Saturday 

 

Front Squat 

5 x 5 @33×1

Rest 2 mins 

 

Note* 3rd week most challenging tempo before normal speed

 

For time:

21 – 15 – 9 

Squat Cleans 60/40kg

Ring Dips

 

If completed under the cap move increase the load on the bar and complete:

 

15 – 12 – 9

Squat Cleans 80/55kg

Strict Ring Dips

 

(Timecap 12)

 

Sunday 

 

E2MOM 12 (Superset movements, AHAFA)

 

6 Bench Press (AHAFA Across)

6 Chin Ups (AHAFA Across)

 

Partner WOD:

“The 50s”

Cash in 1000m Row or Ski

50 Burpees

50 Air squats

50 Hollow rocks

50 Press ups

Cash out 1000m Row or Ski

(All reps YG, IG Split evenly)