#competition wod

[r3sistancetraining]

Competition Cycle - Week 5 Day 2

Snatch:

20 Minutes  to est. 1RM for following:

Panda Pull + Snatch + OHS

Then:

8 Rounds on :90

Snatch Balance x 3

Then:

8 Rounds on :90 Intervals

Panda Pulls from Blocks x3

*Focus on footwork

Then:

4 Rounds For Time

Snatch Grip High Pull + Power Snatch + Snatch Grip High Pull x (3 + 3 + 3)* Burpee Broad Jumps x 30ft

*Snatch Complex Must be Unbroken

[r3sistancetraining]

Competition Cycle - Week 3, Day 4

Strict Press:

10 Minutes to est. 3RM

Back Squat:

15 Minutes  to est. 1RM

Then:

6 Rounds on 2:00

85% of above x 3reps + Max Height Squat Jump x 3

Snatch:

EMOM x 7

Power Snatch x1 Progressive

Clean & Jerk:

EMOM x 7

Power Clean + Push Jerk

[r3sistancetraining]

Competition Cycle - Week 3, Day 3

C&J:

20 Minutes to est. 1RM for the following:

Clean + FS + Jerk

Then:

10 Rounds on 2:00

Front Squats x 3 @100-110% of above

Then:

5 Rounds For Time

Clean Grip High Pull x 3 + Rebound Hop to 12″ block x 5

Push Press x 3 + Rebound Hop to 12″ block x 5

Pullup x 5-8

[r3sistancetraining]

Competition Cycle - Week 3, Day 2

Snatch:

20 Minutes  to est. 1RM for following:

Panda Pull + Snatch + OHS

Then:

8 Rounds on :90

Snatch Balance x 3

Then:

8 Rounds on :90 Intervals

Panda Pulls from Blocks x3

*Focus on footwork

Then:

4 Rounds For Time

Snatch Grip High Pull + Power Snatch + Snatch Grip High Pull x (3 + 3 + 3)* Burpee Broad Jumps x 30ft

*Snatch Complex Must be Unbroken

[r3sistancetraining]

Competition Cycle - Week 3, Day 1

Snatch:

15 Minutes to est. 1 RM

Then:

Back off 15-20% and perform on 3 Rounds on 2:00:

(1+1)x2

Hang Snatch + OHS

C&J:

10 Minutes to est. Heavy Single (HS)

Then:

Back off 10-15% and perform 3 Rounds on 2:00:

C&Jx2

Back Squat 5 x 5 @75% on 2:00

Cash out:

4 Rounds for time:

Clean High Pulls x 3 Broad Jump x 6 Pullups x 9 C2 Row x 12 calories

[r3sistancetraining]

R3Z - Coach's WOD

Mobility:

10 minutes to Open Shoulders and Hips and raise core temp

Work:

For Time:

30 HSPU

Rest 5:00

Then:

30 Hang Power Cleans Load @bodyweight/70% BW

** 2 Rounds of Cindy must be completed every drop before resuming 

Rest 5:00

4 Rounds for Time:

15 RDL @275/185

30 DU

[r3sistancetraining]

R3Z - Competition Prep

Mobility:

8 minutes to open hips and shoulders

Strength:

EMOM x 7

Strict Standing Press x 3 + Strict HSPU x 2

Barbell press should be progressive with last 2 sets near maximal

Olympic Skill:

All sets completed off blocks just below knee

EMOM x 10 

Snatch x 2 + OHS x 1

EMOM x 10

Clean + Push Jerk + Behind Neck Split Jerk

EMOM x 10

Clean x 2 + Split Jerk

Snatch x 2

Cash Out:

5 Minute AMRAP

Double Kettlebell Snatches (24kg men/16kg women)

[r3sistancetraining]

R3Z Competition Prep

Mobility:

8 Minutes to Open Shoulders and Hips

Strength:

Seated DB Press 5x5 - Heavier than last week

Work:

EMOM x 5

Strict Press x 2 + Strict HSPU x 2

Then:

EMOM x 10

Odd - Push Press x 3 + Push Jerk x 2 + Split Jerk x 1

Even - Double Under x 40

Cash Out:

Midline:

5 Rounds for quality

Glute Ham Raise x 10

Reverse Hyper x 10

TGU 1/hand