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E3MOM 18
5 High Hang Squat Snatch
Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%
Percentage based on 1RM Snatch
4 Rounds:
25 Wall Ball Shots (20/14)
50 Double Unders
*3 burpees each time you break up the WBS
Post WOD Finisher:
3 Sets of
10 V ups
15 Hollow Rocks
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E4MOM 20
Deadlift:
Set 1: 10@55-60%
Set 2: 10@60-65%
Set 3: 10@65-70%
Set 4: 10@65-70%
Set 5: 10@70-75%
Immediately after each set, row 1 minute, easy pace, damper at 3 or less.
For Time:
30 Cal Row
30 Box Jumps (30/24, Fx: 24/20)
600 Meter Run
*Coaches stagger Classes
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Strict Press:
3×10@60% with 3 sec. descent
2×10@60% without tempo
For total time
9-6-3
Push Jerk (115/80, Fx: 75/55)
Toes to Bar
Rest 2:00
9-6-3
Push Jerk 135/95, Fx: 95/65
Bar Facing Burpees (BCF Lateral)
Rest 2:00
9-6-3
Push Jerk 155/105, Fx: 115/80
Bar Muscle ups, Fx: Chest to Bar Pull ups
18:00 Cap
Rest 2 mins. between sets.
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OverView Of The Week:
Monday: Back Squats
Tuesday: Strict Press
Wednesday: Deadlifts
Thursday: Hang Squat Snatch
Friday: Midline/Strict Gymnastics
Saturday: Front Squats
Sunday: Power Cleans
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Strength:
Back Squat:
10@55-60%
2×10@60-65%
10+@65-70%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
AMRAP 7:
28 Double Unders
14 Alt. Dumbbell Power Snatches (50/35, Fx:35/20)
7 Dumbbell Goblet Squats (50/35, Fx:35/20)
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E3MOM 18
5 Bench Press (ME)
5 – 4 – 3 – 2 – 1
Right Arm KB Hang Clean (24/16) (Fx: 16/12)
Right Arm KB Push Press (24/16) (Fx: 16/12)
Left Arm KB Hang Clean (24/16) (Fx: 16/12)
Left Arm KB Push Press (24/16) (Fx: 16/12)
10 Burpees over kettlebell after each round.
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3 Rounds
800m Run
50 Box Jumps (24/20) (Fx: 35 Box Jumps)
50 Wall Balls (20/14) (Fx: 35 Wall Balls)
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E3MOM 21
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 Rounds For Time
20 Front Squats (135/95) (Fx: 95/65)
20 Toes to Bar (Fx: 10 T2B)
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Strength:
Rx+:
4 Rounds
5 Weighted Strict Ring Dips (ME)
10 Plate GHD Sit Ups (A)
Rx:
4 Rounds
5-10 Strict Ring Dips (ME)
15 Plate Sit ups (A)
Fx:
4 Rounds
5-10 Ring Push Ups
10 Plate Sit Ups (A)
Rest 2 Minutes Between Sets
Conditioning:
AMRAP 10
15 C2B Pull Ups (Fx: 10 C2B)
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
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Divisions (RX and Novice):
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Male/Female
Female/Female
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Back Squat
E3MOM 18
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 Reps
Set 5: 6 Reps
Set 6: 5 Reps
EMOM 20
Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: Max Cal AAB
Min 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)
Min 4: Max Cal Ski Erg
Min 5: Rest
Total AAB & Ski Erg Cals is Score.