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Components

Snatch

Metcon

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Workout

Wednesday, 4/14/21

Box WOD

A: Snatch (High Block(WK2) 3x2@83%(WK1)+)

Snatch

(25min)
In Week 1, work at 83% of 1RM Snatch for 4x2.(4/7/21)
In Week 2, apply target weight increase and complete 3x2.

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#).
https://youtu.be/-HyhVSRIl04

B: Metcon (Time)

For time,
3 rounds of
3 Strict Muscle Up
9 Hang Power Clean 135/95
7 STO 135/95
50 Double Under

(18min)
Scales for MU: 1MU=4 RR+4RD

HOME WOD

a: Metcon (Time)

For time
4 rounds of
10 YTW
(Perform 10 repetitions with each variation per set. Use light weights, typically no heavier than 2.5kg - 5kg)
https://youtu.be/lDRS97PJyjQ
30reps to 50reps BENCH DIP BURN OUT SET
(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench.)
https://youtu.be/8Nb_FAJj3yQ

b: Metcon (Time)

For time,
6 rounds of
200m Run
10 SINGLE LEG BROAD JUMP
(Single leg take off, land with both feet. Alternate legs to complete all prescribed reps per set.)

Whiteboard:

Wednesday, April 14, 2021

Male Clients