Pause Snatch : 1-1-1-1-1

Pause Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

*Pause for :2 seconds at 1" off the floor, and just above the knee.

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5 RFT: Kettlebell Swings and Burpees

5 rounds for time of: 15 Kettlebell Swings, 70/53 lbs 15 Burpees

Competition: 53/35# Performance: 35/26# 12 Burpees Fitness: 26/17# 10 Burpees

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Nothing assigned for November 12, 2019

Kelly

5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs

Competition: Same Performance: 4-5 Rounds 20/16# 14/10# Fitness: 3-4 Rounds 16/12" 10/6#

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Blitz Conditioning

FT: Rope Climbs and Shoulder-to-Overheads

For time: 10 Rope Climbs 10 Shoulder-to-Overheads, 225/155 lbs 5 Rope Climbs 5 Shoulder-to-Overheads, 225/155 lbs

Goal: Sub 6 min

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Core and Gymnastic Strength

3 RFQ: Downward Dog Knee Pull-ins, Side Plank + Rotational Reaches, Handstand Push Up Progressions and 2 more

3 rounds for quality of: 10 Downward Dog Knee Pull-ins 20 Side Plank + Rotational Reaches 10 Handstand Push Up Progressions 20 Single Leg Glute Bridges 10 Superman W/ Pvc Pipes

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WOD

Every 4 mins for 16 mins: 200 m, Alternating Dumbbell Snatches, AbMat Sit-ups and Air Squats

Every 4 mins for 16 mins do: Run, 200 m 12 Alternating Dumbbell Snatches, 25/20 lbs 12 AbMat Sit-ups 12 Air Squats

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