March 9, 2022

MARCH 9:

Weightlifting

Snatch : 3-3-2-1-3-3-2-1-3-3-2-1

Snatch 3-3-2-1-3-3-2-1-3-3-2-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Complete on a 20 min clock as 3 waves of:

3 Snatches, 70% 1RM

Rest 45 secs

3 Snatches, 75% 1RM

Rest 45 secs

2 Snatches, 80% 1RM

Rest 1 min

1 Snatch, 82+% 1RM

Rest 2 mins between waves.

The goal here is to feel more consistent at higher percentages. By dropping the weight back down and then ramping back up we can build more and more consistency in the top end ranges by reinforcing technique at the lower weights.

"Sirens of Titan"

AMRAP 12 mins: Push-ups, GHD Sit-ups, Burpee Box Jump Overs, and Bike Calories

Complete as many rounds as possible in 12 mins of:

15 Push-ups

20 GHD Sit-ups

10 Burpee Box Jump Overs, 24/20 in

15/11 Bike Calories

*GHD Sit-ups or Weighted Sit-ups,

Goal: ~3 rounds

Ideally we want to be able to keep quick sets on the push-ups before moving into 20 unbroken sit-ups. The workout really will come down to how we pace out those burpee box jump overs and bike calories. If you go out too hot, the second round will hit you hard. If you come out too conservatively, you will lose time. Find your pace and stick with it.

L2: Complete as many rounds as possible in 12 mins of:

12 Push-ups

15 Weighted Sit-ups, 15/10 lbs

8 Burpee Box Jump Overs, 24/20 in

12/9 Bike Calories

L1: Complete as many rounds as possible in 12 mins of:

15 Band Assisted Push-ups

20 AbMat Sit-ups

8 Burpee Box Step-ups

12/9 Bike Calories