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| Get your snatch on today! |
WARM-UP:
20 Twists
10 Horizontal arm swings
20 Swimmers
10 Hip circles, each direction
10 Knee circles, each direction
10 Ankle circles, each direction
20 Walking leg cradles, alternating
10 Iron crosses, 5/side, alternating
SKILLS:
5 minutes of strict/kipping pull-up practice (keep track of your total reps)
3 minutes of Double-under practice (keep track of your total reps)
CONDITIONING:
5 rounds:
3 Deadlift @ 80%
6 Burpee box jumps, 24/20"
9 Toes to bar
Post total reps for pull-ups and double-unders and time load and time for conditioning to comments.
STRENGTH:
Back Squat: 1x8 @ 70%, 1x5 @ 75%, 2x3 @ 80%, 3x1 @ 85%
CONDITIONING:
Tabata:
Ring dips
PVC Pass-thrus
Jumping lunges
*8 rounds for each movement. 20 seconds of work followed by 10 seconds of rest equals 1 round. All 8 rounds must be completed for each movement before proceeding to the next one. Your score is the sum of your lowest scores for each movement.
Post loads and total Tabata score to comments.
SKILLS:
1a) Muscle-ups: 3 x 10
1b) ME L-sit
-rest 1:00
CONDITIONING:
3 rounds for time:
8 Hang squat snatches, 135/95, 95/65, 65/45
12 Burpees over-the-bar
16 KBS, 24/16kg, 16/12kg, 12/9kg
Post times for l-sits and conditioning to comments.
3 rounds for time:
400m run
10 Hang power snatches, 135/95, 95/65, 65/45
20 Toes to bar
Post time to comments.
Today is the start of something new at X Four Three. We are introducing weight levels. Level 1 is for beginners or anyone who has a limited strength level and limited proficiency at the programmed movements. Level 2 gets a little heavier and is more appropriate for athletes with an intermediate level of training. Level 3 is for the big dogs, the firebreathers, the beast mode mofos with an advanced strength level and high competentcy in the programmed movements. Choose your levels carefully. You should be fully challenged, but not be risking injury. Also, these are guidelines and are not set in stone. If your level has you at 45#, but you feel that isn't challenging, you can certainly add more weight. You also might find yourself in two different levels within a WOD depending on the programmed movements. That's completely normal. Just remember to choose your weights wisely and kick plenty of ass! One last thing, the levels will be listed Level 3, Level 2, Level 1 in the daily WOD.
STRENGTH:
EMOM for 7 minutes:
1 Clean + 1 Hang clean + 2 Push jerks @ 80% of your 1RM clean.
CONDITIONING:
Fight Gone Bad style
5 rounds:
Thrusters, 95/65, 65/45, 45/35
Pull-ups
Sit-ups
*In this workout you move from each of the 3 stations after a minute of work. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for the best score. One point is given for each rep.
Post score to comments.
SKILL:
1a) Rope climb: 3 x 3
1b) Double-unders: 3 x 25
-rest 60 seconds
CONDITIONING:
For time:
25 Double-unders
25 Pull-ups
25 Double-unders
25 Push-ups
25 Double-unders
25 Sit-ups
25 Double-unders
25 Squats
Post time to comments.
