2.9.16

February 09, 2016 by Chad Smith

2.9.16
1)STRICT PRESS 4×3

Work at 50% of 1RM C&J. Target 5 to 10 pound increase weekly.

2) Bent over row 4×8
Work at 65% of 1RM Snatch. Target 5 to 10 pound increase

WOD

3 Rounds:
50 x Double Under
10 x Overhead Squat 95/65 (115/75)
10 x Power Clean 95/65 (115/75)

2.8.16

February 08, 2016 by Chad Smith

2.8.16
DEADLIFT 4×6

Work at 65% of 1RM Deadlift. Keep the weight consistent across the work sets. Target 5 to 10 increase weekly.

WOD
12 MIN AMRAP:
9 x Shoulder to Overhead (135/95)
6 x Hand Release Burpee Box Jump (24/20)
3 x Muscle Up
1 MU = 1 C2B & 1 Ring Dip * pull-up /ring row

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