6
Aug
Monday, August 7, 2023
BATTLE OF THE BIKES – Saturday, August 19th
– Scaled, FX, RX, RX+ Divisions (M/F)
– 3 mini-workouts (<2:00 of total work!)
LINK TO SIGN-UP
https://docs.google.com/spreadsheets/d/1c29SXVrZS9Irmm1FUn-pmB3ULMMhu7r52l681ZvDv3Y/edit#gid=0
| Weekly Overview | ||
| Monday | Snatch | |
| Tuesday | Gymnastics Pulling Development | |
| Wednesday | “Coach Elizabeth” CFR7 Benchmark WOD | 5:45pm Core Flex |
| Thursday | Front Squat, Tall Box Jump | |
| Friday | Bench Press | |
| Saturday | Squad WOD | |
| Sunday | Snatch | 7:15am Comp WOD/Seventh Heaven |
Strength
Every 2:00, 9 Sets
1-3) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65%)
4-6) 2 Squat Snatch (↑)
7-9) 1 Squat Snatch (↑)
Conditioning
For Time:
15-12-9-6-3 Burpees Over Bar
5-4-3-2-1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)
*9:00 Cap