Monday 9/18/17 Fran for Dumbbells

September 17, 2017

 

MAIN WOD

 

M-1: Front Squat

Every 2:00 x 8 Sets:

4 Reps @ 70%

6-12 Push ups

 

M-2: 21-15-9 For Time:

Dumbbell Squat Clean Thruster, 50#/35#

Pullup

 

L2: 21-15-9 For Time:

Dumbbell Squat Clean Thruster, 35/20#

Jumping Pullup

 

L1: 15-12-9 For Time:

Dumbbell Squat Clean Thruster

Ring Row

 

Extra Credit: Row 3000m Time Trial

 

FITNESS

 

F-1: Front Squat

Every 2:00 x 8 Sets:

4 Reps

6-8 Push ups

 

F-2: 21-15-9

Dumbbell Snatch

Pull up (Scale to Jumping pull up or ring row)

 

WEIGHTLIFTING

 

W: Bike or Jump Rope Practice 5:00

3 sets:

4 Seated box jumps

6 snatch Balance

8 Half-kneeling DB Press

 

W-1: No contact Snatch

3-3-3, 3x3

 

W-2: Snatch High Liftoff + 8 second negative

5x1 @ 70-75%. Have someone else count for you. Work on positions.