WODs for Monday 2/18/13

19
Feb

WODs for Monday 2/18/13

CF Class WOD: Strength: 3 Stop Snatch 6×2 These reps should be done around 90-95% of max

Coaching Point: 3 Stop Snatch – Stop at shins, knees, hips, then SNATCH!

Met-Con: As many rounds as possible in 13 minutes of:

1 round consists of:

1 Push Press @ 70% of body weight 1 Pull Up 3 Push Presses @ 70% of body weight 3 Pull Ups 5 Push Presses @ 70% of body weight 5 Pull Ups

KB Class WOD: KB Pause Squats 5×5 – 5 reps by 5 sets, hold the bottom of the squat for 5 seconds for each rep.

Coaching point: In pause squats an athlete comes to a complete stop at the bottom of the movement then explodes out of the hole. Make sure that there is still tension in the bottom of the squat.

then:

5 Rounds:

7/7 KB Cleans 40/30 7 GHD sit-ups 7 KB SDHP 70/55

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