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Components

Snatch

Metcon

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Workout

Monday, 4/12/21

Box WOD

A: Snatch (1x2@(85%+), 3x2@(-10%))

(20min)
In Week 2, apply target weight increase for 1x2. Then decrease weight by 10% for Drop Sets 3x2.
(In Week 1, work to 85% of 1RM Snatch for 1x2. Then decrease weight by 10% for Drop Sets 4x2.)
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
Target 1kg (2.2#) increase / week if work sets are below 50kg (110#).

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
5 Thrusters 95/65
7 Hang Power cleans 95/65
10 SDHP 95/65

* Compare to 2/12/18

HOME WOD

a: Metcon (Time)

For time,
3 rounds of
30 SINGLE LEG CALF RAISE
(Perform 30 reps on each leg per set.)
60 second TALL BIRD DOG
(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)
https://youtu.be/mTFFDi_JgeU

b: Metcon (AMRAP - Rounds and Reps)

AMRAP 30
400m run
30 DB WALKING LUNGE
https://youtu.be/elH--HbgNog
20 Push ups

Whiteboard:

Monday, April 12, 2021