Wod 31/10

Tisdag
Skill
Snatch accessory
3x:30sec Overhead hold from rack (Choose load)
Then
4 set with 2 reps of Sotts Press from rack (Choose load)
Try in a squat if form allows
 
Strength
Snatch complex
1-1-1-1-1
1 Hang Snatch Pull + 1 Power Snatch + 1 Snatch Balance
Increase weight if form allows
 
Metcon
3 rounds of
2 min work 2 min rest
200m row
6 Alternating dumbbell snatch 20/16kg
Amrap Squat snatch 40/30kg in remaining time
 
L1: 28/20kg DB, 50/35kg squat snatch
L2: RX
L3:16/10kg DB, 30/20kg power snatch
L4: 10/6kg DB, 20/10kg power snatch
 
CF Basic
Skill
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-2 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
 
Metcon
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
 
Team option
In teams of 2
You go I go, one round each for 10 min
 
In teams of 3
You go I go the other one go. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts one doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

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