NEWS

POP UP CLINIC: This Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!

WOD

“Snagged”

METCON

STRENGTH
Overhead Squat
5×5, across
FOR TIME
AMRAP 8
Max Rep Power Snatch
*every break do 30 sit ups
Weight: 75/55

MASTERS

STRENGTH
Overhead Squat
5×5, across
FOR TIME
AMRAP 8
Max Rep Power Snatch
*every break do 30 sit ups
Weight: 55/35

MOVE

STRENGTH
Front Squat
5×5, across
FOR TIME
AMRAP 8
Max Rep Hang Power Snatch
*every break do 20 sit ups
Weight: 55/55

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75-80% of your 1 rep max (or 8/10 effort) for the working sets of overhead squats. It’s more important that you reach full range of motion than it is to add weight to your bar. Due to the high demand overhead squats place on your flexibility and core strength, you could be rocking out today with an empty barbell! Post weight to comments.

For the metcon, choose a LIGHT WEIGHT for the snatches (at least 10 min a row). Every time you have to break (place the bar down or take longer than a :03 pause) put the bar down and do 30 sit ups. Post reps to comments.
Inspired by CF.com

Post Weight + Reps to Comments.

HOME WOD

AMRAP 8
30 squats
30 sit ups
30 push ups

ENDURANCE

Rest