Weightlifting
Power Clean (1)
Find a 1RM Power Clean.
POTWD4
Row 500m x 3
Rest 3:00
Record each round
PR Mountain!
Weightlifting
Back Squat (3RM)
Take 10 minutes to work up to a 3RM.
3x30s Hollow Holds
3x30s Superman Holds
3x30s Front Scale
3x30s Side Scale
3x30s V-Sit Drill
3×10 V-Ups
3x30s Ring Support Holds
3x30s L-Sit Holds
3x30s Hand Stand Holds
PORTWD3
Weightlifting
Split Jerk (1RM)
Shoot for a 1RM.
Post Open Cycle Day 3
RED
21-18-15-12-9-6-3:
Push Jerk 115/75lbs
Calories on Bike or Rower
WHITE
18-15-12-9-6-3:
Push Jerk 95/65lbs
Calories on Bike or Rower
BLUE
15-12-9-6-3:
Push Jerk 75/55lbs
Calories on Bike or Rower
Time domain is 8-12 minutes. Barbell work should be no more than 2 sets for the majority of the WOD.
PORTWD2
Weightlifting
Squat Snatch (1RM)
Go for broke!
RED
For Time:
For Time:
2 Mile Run
WHITE
For Time:
1.5 Mile Run
BLUE
1 Mile Run
…2…
Weightlifting
Power Clean (2-2-2-2-2-2)
The catch should be well above parallel. Work at a weight between 70-80% and allows you to stay controlled with perfect form.
RED
4 Rounds:
20 Air Squats
20 Push Press 95/65lbs
WHITE
3 Rounds:
20 Air Squats
20 Push Press 75/55lbs
BLUE
3 Rounds:
15 Air Squats
15 Push Press 65/45lbs
DON’T GET SLOPPY!
…3…
Weightlifting
Back Squat (4-4-4-4)
@75-85% no oly’s belt or
sleeves. Clean it up.
RED
For Time:
50 Lateral Bar Burpees
30 Front Squats 185/125lbs
15 Ring Dips
WHITE
For Time:
40 Lateral Bar Burpees
20 Front Squats 155/115lbs
10 Ring Dips
BLUE
For Time:
35 Lateral Bar Burpees
25 Front Squats 115/105
15 Box Dips
…4…
Tabata x 4:
Hollow Hold
Superman
Plank
Right Plank
Left Plank
Plank
Superman
Hollow Hold
Rest 1:00
Cycle through all movements in 1 Tabata.
…5…
Weightlifting
Squat Snatch (3-3-3-3-3)
Perfect reps only. Between 60 and 95%.
RED
3 Rounds:
20 KB Snatch 53/35lbs
60 Double Unders
Rest 2:00
WHITE
3 Rounds:
20 KB Snatch 35/26lbs
30 Double Unders
Rest 2:00
BLUE
3 Rounds:
20 DB Snatch 35/20lbs
Rest 2:00
…6…
BURN CLASS
Weightlifting
Push Jerk (3-3-3-3-3)
Perfect reps only.
@60-90%
RED
3 Rounds:
Run 800m
14 Hang Power Cleans 135/95lbs
WHITE
3 Rounds:
Run 600m
10 Hang Power Cleans 115/75lbs
BLUE
3 Rounds:
Run 400m
8 Hang Power Cleans 95/65lbs
The HPC in this piece should be two sets or less. Time domain is < 18:00
…7…
Gorgeous
Weightlifting
Deadlift (3-3-3-3-3)
Zero Bounce Deadift
60-87.5% of 1RM DL.
ONLY GO HEAVY IF YOUR FORM IS FLAWLESS. START LOW THEN MOVE UP.
Partner “ANGIE”
RED
For Time:
150 Pull Ups
150 Push Ups
150 Ab Mat Sit Ups
150 Air Squats
WHITE
For Time:
100 Banded Strict Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats
BLUE
For Time:
80 Ring Rows
80 Push Ups
80 Ab Mat Sit Ups
80 Air Squats
20:00 TIME CAP
