This week we have 2 WODs with a similar format as today. Starting the session working up to a heavy single lift… then using a percentage of that lift as the base for the second part of the workout. We will use the day’s 1 rep max… not your single best 1 rep max of all time. That way you will spend time working up to something heavy within a pretty short time limit and likely not have time to set a true 1RM. Today we will use the deadlift to determine what you will clean, then later in the week we will power snatch to determine what you will power snatch for 30 reps in a 3 movement chipper.
Upcoming Holiday Schedule… take a screen shot of this so you known when to show!
Mon 23rd- 7am WOD & open gym til 9am
Tues 24th- closed
Wed 25th- closed
Thur 26th- closed
Fri 27th- 7am WOD & open gym til 9am
Sat 28th- 9:30am BIG WOD
Mon 30th- 9:30am BIG WOD
Tues 31st- 9:30am BIG WOD
Wed Jan 1st- 9:30am BIG WOD 2020!
Thur Jan 2nd- back to regular schedule
Fri Jan 3rd- back to regular schedule
Sat Jan 4th- BIG WOD
Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
10 minute time limit to work up a 1RM
Using 50% of 1RM load, complete each set for time:
Squat clean, 15 reps
Squat clean, 12 reps
Squat clean, 9 reps
Rest as needed between each set
Post deadlift load and 3 finish times to chalkboard/journals
Tuesday 5pm Open training hour suggestion:
IF you missed Monday, get in some fast/hard rowing