Author Archives: cpiazza

Strength For Load: Push Jerk 3-3-3-3-3 WOD Complete for time 21-15-9 repetitions of: SDHP, 95/65 Burpees

“Helen” Three rounds for time: Run 400 meters 21 Kettlebell swings, 53/35 12 Pull-ups

Skill Transfer Exercises Burgener Warm-Up Pressing Snatch Balance Heaving Snatch Balance Snatch Balance Hang Snatch WOD Run 800 m 75 Med Ball Clean & Throw Run 800 m

Strength Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% rest 2-3 min. between each set. -then- 3 rounds for total reps: 45 sec ME Shoulder Press 95/65# -rest 45 sec. 45 sec ME Pullups …
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10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Kettlebell Swings, 53/35 24 Double-unders

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups

Skill 15 mins, Power Snatch WOD 100 Overhead Squats, 95/65 Every minute on the minute perform 5 burpees. For the remainder of the minute, the athlete will perform overhead squats until the 100 reps are completed. — What a fun-filled …
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