Wednesday 10.04.17

Burpee box jump overs and deadlifts.

WOD

“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by..

“Pushed Around”
Every 3:00 x 4 Rounds
200 Meter Run
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

*Beginning today’s session with a “Weightlifting Wednesday” piece focusing on the Push Press, followed by a conditioning cash-out. You can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

We will be working within three minute windows during “Pushed Around”. You will complete their running and barbell facing burpees. With whatever time you have remaining in the three minute window, you will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to the run. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed.

BarBellas

1. Overhead Squat + Snatch Balance
Build to a Heavy Complex:
1 Overhead Squat + 1 Snatch Balance

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 77%
Minute 2 – 2 Reps @ 82%
Minute 3 – 1 Rep @ 87%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 100%

2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 76%
5 Reps @ 80%
3 Reps @ 84%