A.) 5×3 High Hang Snatch; rest 60 seconds
B.) 5×3 Snatch lift-offs (stopping at pockets) @ 100-120%; rest 60 seconds
then…
For time:
4 rounds for time of:
– 5 Power Snatches (115/75)
– 10 BB Step-ups 20″ (115/75)
– 200 m run
Author: Ryan Savard
15 minutes to establish a 1RM Weighted Strict Pullup.
Once you establish a max use the rest of the time to practice your kipping technique with or without a band or practice the butterfly kip if you have the regular one down already.
then…
3 rounds for time of:
– 10 Burpee Over-the-Box Jumps 30/24″ (touching the top of the box is required, but opening the hip is not)
– 15 Pull-ups
– 50 Double Unders or 150 Singles
All out effort through these three rounds.
Even Flow
All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.
7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
then…
5 rounds for total working time:
– 100m Shuttle Run (50m, 100m)
– 14 HR Pushups
– 7 Hang Squat Clean to Thrusters @ 95/65#
*rest 90 sec
Carryin’ On
Weekend Announcements:
Free Saturday Morning Community WOD tomorrow at 10am for regular 9am for Masters (50ish+).
Sundat Suckday at 12-2pm on Sunday. Please come and perform your 3RM low bar backsquat if you missed this past Tuesday. Also, maybe work on some double-unders?? Hint, hint..
All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.
20 min to build to a 1RM deadlift
then…
Take 70% of your 1Rm and perform the following:
5 rounds for time of
– 5 deadlifts
– 8 lateral burpees
7X1 – 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
then…
“Edward 40 Hands”
For time:
– 40 double-unders
– 30 KB swings
– 40 push-ups
– 25 KB swings
– 40 jumping squats
– 20 KB swings
– 40 pull-ups
– 15 KB swings
– 40 double unders
The Results Are In
This last low bar back squat cycle came to a close yesterday (don’t worry, there will be another one soon enough). I knew there would be some PRs but I wasn’t expecting EVERYONE to PR. Awesome job! I am a proud coach to say the least.
Some notable highlights from yesterday (and the weekend):
- Vic (pictured above) hit a big, BIG PR yesterday and increased from his previous 3RM by 70lbs. An increase like this is insane on any level.
- Anne Marie of the morning class joined the 200lb club yesterday with her 3RM.
- Bryan hit a 25lb PR and moved his 3RM up to 260. Pretty cool considering he competed in a Labor Day 5K at the lake yesterday and won third place in his age group.
- Elizabeth PR’d by 45lbs and had the highest percent increase with 33.3% from last time. After a full year with us, she has improved so much. I am beyond proud of her.
- Eric had the highest percent increase of the guys with a 24.2% increase. He went up 40lbs!
- There was an average weight increase of 30lbs across everyone. 32.5lbs for the guys and 25lbs for the gals.
- There was an average increase in percent change of 15.8% from everyone’s previous 3RM. 12.9% for the guys and 21.5% for the gals.