by clippercitycf | Jun 20, 2018 | Daily Wod
STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @80%, every 60s. *This week complete 1 power clean + front squat + 1 jerk, every 6os only. 2) Close Stance Paused Speed Back Squat: 5 x 5 @50%, 2 count on each rep, every 90s. – Squat stance is just inside of...
by clippercitycf | Jun 19, 2018 | Daily Wod
METCON AMRAP 10 with a partner: 60 yard Sledpull Powerwalk @heavy. Then, AMRAP 10 with a partner: Farmer Carry x 60 yards. Then, AMRAP 10 w. a partner 100 Meter Shuttle Sprint. 50 Meters out, 50 meters back @80% (not a full sprint). *One athlete performs a full set at...
by clippercitycf | Jun 18, 2018 | Daily Wod
STRENGTH 1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted – Bodyweight – Partner Assisted 2) Metcon Prep: 2 Rounds of: 5 Hang Power Cleans 10 Walking Lunges 5 Barbell Rows 10 Push-ups METCON ”MJ” For total time: 21 Hang Power Cleans (135, 95) 50...
by clippercitycf | Jun 17, 2018 | Daily Wod
STRENGTH 1) 1 1/4 Front Squat: 3RM. Rest 2:00 – Build in weight over the course of 5-6 sets. – Beginner: Work up to a moderate set of 5. 2) Metcon Prep 2 Sets of: 6 KBS 6 Goblet Squats 30 Double Unders Rest 60s. METCON ”Pavement” 4 RFT: 15 KBS (70, 53) 30 Double...
by clippercitycf | Jun 14, 2018 | Daily Wod
STRENGTH 1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide. 2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s. METCON ”Quick & Dirty” For time: 21-18-15-12-9-6-3 SDHP (75, 55) Push Press (75, 55) 8:00 Cap...
by clippercitycf | Jun 13, 2018 | Daily Wod
STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 2 @75%, every 60s. 2) Metcon Prep: 2-3 Rounds of: 2 Squat Cleans 5 C2B Pull-ups Rest 60s. METCON ”Mr. Clean” For time: 21-15-9 C2B Pull-ups 9-7-5 Squat Cleans (155, 105) Rx+:(185, 125) L3: (Pull-ups) (135, 95) L2:...
