February2015

February2015

28 02 15 – THE OPEN 15.1

Warm up and mobility: Instructor led   Skills: Snatch Clean and jerk   Metcon – 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts 50/35kg (53/35kg for competitors.) 5 snatches 50/35kg (53/35kg for competitors.) Then 1-rep-max clean and jerk 6-minute time cap[…]

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24 02 15 – Jackie

Warm up and mobility: Instructor led   Technique and strength: Power snatch – tekkers + 10 min EMOM EMOM – 3 power snatch + 5 T2B The snatch should be light enough for good form and allow you fix problems but heavy enough to be a challenge.   Metcon – Jackie: 1000m[…]

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20 02 15 – OHS

Warm up – 3 rounds of: 5 burpees 10 sit ups 15 squats   Mobility: Hip Shoulder for OH positioning   Technique and strenght – Over head squat: Tekkers + 9-9-9-9   Metcon – Open 12.3 – 18 min AMRAP: 15 box jumps 24/20″ 12 push press 50/35kg 9 toes to bar

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19 02 15 – Deadlifts

Warm up: 2 min light jog Then in pairs 80m band sprints 40m wheel barrow   Mobility: Hamstring activation lower back   Strength – Deadlifts: 5 min warm up building up weight to… 5-5-5-5-5 @ 80-85% 1rm   Metcon – 4 rounds for time: 14 OH lunge 25/15kg 14 over bar burpee[…]

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