Public Whiteboard

Components

Snatch

Metcon

Settings

Workout

Monday, 5/24/21

Box WOD

A: Snatch (1x2@WK3+, 2x2@(-10%))

Snatch

(20min)
In Week 4, apply target weight increase for 1x2. Then decrease weight by 10% for Drop Sets 2x2.

In Week 1, work to 85% of 1RM Snatch for 1x2. Then decrease weight by 10% for Drop Sets 4x2.
In Week 2, apply target weight increase for 1x2. Then decrease weight by 10% for Drop Sets 3x2.
In Week 3, work to 83% of 1RM Snatch for 1x2. Then decrease weight by 10% for Drop Sets 3x2. (5/3)

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 (Time)

For time,
15-12-9-6-3 reps of
Squat Snatch 95/65
Floor Press 95/65

(11min)

C: Metcon (AMRAP - Reps)

EMOM 12
Min 1 - 5 Sit up+10 Push up + 15 Air squat
Min 2 - 60 Second Plank hold (Every second counts as a rep)
Min 3 - Rest

Whiteboard:

Monday, May 24, 2021

Male Clients