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Tuesday 11.12.2019

POSTED ON November 11, 2019

Tuesday | 11.12.2019

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Warm Up:
5 hips down push ups
5 snatch grip deadlifts
5 muscle snatch
5 hang power snatch
X3
 
Metcon: “Gilbert”
 
RX (Level 1)
5min AMRAP
3 hang power snatch 95/65
3 lateral burpees over bar
6 hang power snatch 95/65
6 lateral burpees over bar
9 HPS
9 LBOB
Etc…
-rest 5min-
5min AMRAP
2 hang power snatch 115/80
2 lateral burpees over bar
4 hang power snatch 115/80
4 lateral burpees over bar
6 HPS 6 LBOB Etc…
-rest 5min-
5min AMRAP
1 hang power snatch 135/95
1 lateral burpee over bar
2 hang power snatch 135/95
2 lateral burpees over bar
3 HPS 3 LBOB Etc…
-rest 5min-
5min to establish 1RM Power Snatch
Intermediate (Level 2)
5min AMRAP
3 hang power snatch 75/55
3 lateral burpees over bar
6 hang power snatch 75/55
6 lateral burpees over bar
9 HPS
9 LBOB Etc…
-rest 5min-
5min AMRAP
2 hang power snatch 95/65
2 lateral burpees over bar
4 hang power snatch 95/65
4 lateral burpees over bar
6 HPS
6 LBOB Etc…
-rest 5min-
5min AMRAP
1 hang power snatch 115/80
1 lateral burpee over bar
2 hang power snatch 115/80
2 lateral burpees over bar
3 HPS
3 LBOB Etc…
-rest 5min-
5min to establish 1RM Power Snatch
 
Beginner (Level 3)
5min AMRAP
3 hang power snatch 35/15
3 lateral burpees over bar
6 hang power snatch 35/15
6 lateral burpees over bar
9 HPS
9 LBOB Etc…
-rest 5min-
5min AMRAP
2 hang power snatch 65/35
2 lateral burpees over bar
4 hang power snatch 65/35
4 lateral burpees over bar
6 HPS
6 LBOB Etc…
-rest 5min-
5min AMRAP
1 hang power snatch 80/55
1 lateral burpee over bar
2 hang power snatch 80/55
2 lateral burpees over bar
3 HPS
3 LBOB Etc…
-rest 5min-
5min to establish 1RM Power Snatch
 
Cool Down: (10min)
3 rounds of quality
20 alt. Bird dogs
15 hip extensions
10 v-ups

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