Friday WOD 20-5-16

May 19th, 2016

Friday WOD 20-5-16

Weightlifting Fridays

This is Week 1 of a Power Clean and Power Snatch progression.

Level – Beginners / Intermediate

12 Rounds:
Every 40 Seconds – 1 Power Clean (60%) (this set is 8 mins)

Rest 4:00

12 Rounds:
Every 40 Seconds – 1 Power Snatch (60%) (this set is 8 mins)

Rest 4:00

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Overhead Squats (95/65) rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

Level 1 & 2 Athletes

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

2. Stamina Builder
21-18-15-12-9-6-3 Unbroken OHS, (95/65) – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

Thank you to: http://crossfitnewengland.com/2016/05/17/wednesday-5-18-16/