11.29.2022
No Classes on Saturday 12/3 - Come cheer on your fellow 405'ers at our in house competition "The Winter Classic" from 9:30am to 1:30pm
Warm-up
[3-8:00]
AMRAP 4:00
20s jump rope
20s no push up burpee
10s PVC pass throughs
10s PVC OHS
Specific Prep [9-15:00]
2 rounds
2 power snatch - increase weight each round building to workout weight
3 bar facing burpees
15 double unders
2-3 strict pull ups
10 WBS
rest 1:00
Metcon
[15-55:00]
Knowhere (A) (Time)
5 rounds @ 80-85% (10:00 CAP)
6 Power Snatch (95/65)
9 Bar Facing burpees
36 Double unders
REST 5:00
OPEN(RX+): Power Snatch (115/75)CC: PACER/SUSTAIN
GOALS:
FIT/BUILD: Move well and at sustainable pace for all 3 parts. Bar should be lighter weight, and break reps up as needed to keep your maximum sustained pace through all 30 minutes of work today.
OPEN: We are starting to refine our pacing abilities in this cycle, so Part A and B should be done at "sustainable for 30 minutes" pace, and then push pace for an improved time on PART B
Knowhere (B) (AMRAP - Rounds and Reps)
AMRAP 10:00 @ 80-85%
15 Weighted Sit up
5/3 Strict Supinated Pull Ups
20 Wall Ball Shots (20/14 - 10'/9')
5/3 Strict Supinated Pull Ups
REST 5:00
OPEN(RX+): 10 GHDSU / 1 Rope Climb 20 WBS (20/14# - 10') / 1 Rope Climb
Knowhere (A) (Time)
5 rounds @ 80-85% (10:00 CAP)
6 Power Snatch (95/65)
9 Bar Facing burpees
36 Double unders
REST 5:00
OPEN(RX+): Power Snatch (115/75)GOALS:
FIT/BUILD: Move well and at sustainable pace for all 3 parts. Bar should be lighter weight, and break reps up as needed to keep your maximum sustained pace through all 30 minutes of work today.
OPEN: We are starting to refine our pacing abilities in this cycle, so Part A and B should be done at "sustainable for 30 minutes" pace, and then push pace for an improved time on PART B
Knowhere BUILD: (3 Rounds for reps)
A. AMRAP 10:00 @ 80%
6 Hang Power Snatch (55/45#)
9 Bar Facing Burpees
36 Single Unders
REST 5:00
B. AMRAP 10:00 @ 80%
15 Sit ups
5/3 Strict Banded Pull Ups -or- Ring Row
20 Wall Ball Shots (14/10# - 10'/9')
5/3 Strict Banded Pull Ups -or- Ring Row
REST 5:00
C. AMRAP 10:00 @ 80%
6 Hang Power Snatch (55/45#)
9 Bar Facing burpees
36 Single Unders
Recovery/Endurance Builder
[after class]
(start these about 30-60s after workout is over)
60s slow PVC power snatch
60s Slow PVC thrusters
+
5:00 easy bike or row or jog
