Time to have a bit of fun this Wednesday!
If you are competing on Saturday come on in to comp class and get after it. Even if you aren’t competing, come on in and throw around your body and some weight and have some fun.
Remember to sign up for classes at https://cf782.onramp.online/planner
And see you all in the gym very soon.
We continue our work on your Olympic lifts with a bit of Snatch Work
3 Power Snatches
Grab a barbell and get ready to get to work. Add some weight that will be challenging for you, but something doable each round. You should do these reps as singles even if you are able to them touch and go so you can work on form.
We'll give you 5 minutes to add a bit of weight before hitting your reps. Make them pop!
2 Power Snatches (similar weight to what you finished with on the EMOM)
3 Strict Pullups/6 Deep Ring Rows
4 Burpee Box Jump Overs
We can hit this in two heats so you can spot your partner on the strict pullups. Same as today the goal of the workout is to hit your Olympic Lifts well first and foremost.
Nov 14 - Comp Class
Please note that the workouts for this comp class will have alternative movements for anyone in the Island Throwdown. You can choose whichever option you’d like, but if you are competing, consider what will put you in the best position to succeed on Saturday.
WOD 1: 5 Rounds With a Partner – Alt Movements
· 15/12 Cal Row
· 15 WBs (Air Squats*)
· 10 T2B/10 Leg Raise/15 Knee Tuck (3-5 Strict Leg Raises*)
· 10 C2B/Pullups/Ring Rows (3-5 Strict*)
· 5 Burpees
· 5 Strict HSPU/Pushups
*If you are competing, do strict movements on the bar to prevent rips. Also, choose a rep number that will give you a bit of a workout but don’t push your limits as you may not recover by Saturday if you do.
· High Hang Snatch x3
Every 90 secs x5 Rounds
· Hang Snatch x3
E2MOM x5 Rounds
· Snatch x3
*We will spend almost 25mins working on the Snatch here, hitting 45reps total. If you are competing, keep the weight light.
WOD 2: Class WOD
Muscle Endurance: EMOM 9
· 0 - 2-5 Strict Ring Dips
· 1- 7 DB Shoulder Press
· 2 – 9 Pushups
*Island Throwdown – 9 mins rolling out/stretching
- Team 782