11/2/2017

11/1/2017
October 31, 2017
11/3/2017
November 2, 2017

W.U.  ROM W.O.D

Strength:  Push Press

Week 1:

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%

*If you missed last week initial test then find 1 RM currently

W.O.D 5 Rounds, Each round is 3 Min AMRAP of

  • 12 x Box Jumps 24/20
  • 9 x Wall Ball 20/14
  • 6 x Burpees

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OLY Group:

Snatch: 

  • 80% x 2
  • 85% x 1 (2)
  • 90% x 1 (2)
  • 95% x 1 (3)

Snatch Deadlift: 

5 x 5 @ 90%

Clean and Jerk:

  • 80% 1+1
  • 85% 1+1 (2)
  • 90% 1+1 (2)
  • 95% 1+1 (2)

Push Press:

  • 3 @65%
  • 3 @ 70%
  • 3 @ 75%
  • 2 @ 85%

Front Squat:

  • 5 @ 70%
  • 5 @ 75%
  • 5 @ 80%
  • 4 @ 85%
  • 3 @ 90%
  • 2 @ 95%