Hard Cap

Nov 17th, 2014

Category: Competitor

Hard Cap

Drew

Drew

Warm-up
Run 600m or Row 750m
3 rounds with an empty barbell of
5 Snatch Balances
5 drop snatch
5 sots press
1 burpee bar muup

Work on overhead mobility

Oly
Every 2 Minutes for 14 Minutes
-2 Position Snatch
–Low Hang (below the knee)
–Mid Hang (just above the knee)

7 lifts, last 3 sets should be HEAVY

Strength
Overhead squat
2-2-2-2
-Between each set complete a 20 second L-sit hold

WOD 1 (10 minute Hard Cap)
5 rounds for time of
9 Deadlifts (135,95)
6 Hang Power Snatches
3 Overhead Squats
Games- 155,105
Regional- 135,95
Open-115, 80

WOD 2
600m sprint or Row 750m
10 Burpee Bar Muscle-ups

Games- Fat Bar
Regional- as written
Open- Burpee chest to Bar

DISCUSSION 6 Comments

  1. Kyra Williams 11/25/2014 at 1:56 am

    snatch complex: 95# feeling mighty tight today, stayed light to perfect technique
    OHS: 145 (10# PR!)
    wod1: 5:26 @ 85#
    wod2: yoga; will hit it later this week – open gym only lasts 90 min these days 🙁

  2. biscoe 11/18/2014 at 3:36 am

    snatch complex: 195
    ohs x2: 225
    wod1: 9:24 – 3 rds at games, 2 rds at reg
    wod2: 5:07 @ reg

  3. Andrea 11/18/2014 at 1:32 am

    Oly: 135, hit 145 from the low but not mid.
    Wod 1: 6:36games
    Wod 2: 9ish with only 8 bar mu
    Class wod: 15:46

  4. Crowley 11/17/2014 at 2:34 pm

    oly: 165
    ohs: 225
    wod 1: 7:48 @135 – grip was shot toward the end
    had to leave and didn’t get to do wod 2, will try to make up later this week

  5. Mike Quigley 11/17/2014 at 1:44 pm

    Oly – 145
    OHS – 165 (stopped there, shoulder felt good but didn’t want to push it)
    WOD1 – 8:23 (115)
    WOD2 – 6:01 Regional

  6. Marc Piccuirro 11/17/2014 at 12:38 pm

    Having trouble catching that full squat
    Oly: 145, hit 155 but didn’t get down all the way in the second snatch
    OHS: 225
    Wod 1: 7:06 (115)
    Didn’t have time for wod 2 today. Will make it up later in the week