Workout of the Day

Fitness

A. 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean + 1 Clean, 6 sets of 1 rep (moderate); rest 2 minutes

B. AMRAP in 12 minutes of:
12 Box Jump Overs (24/20”)
10 Power Cleans (115/75lbs)
8 Shoulder-to-Overhead

 

Performance

A. 1 Clean Pull + 1 High Hang Clean + 1 Hang Clean + 1 Clean, 6 sets of 1 rep (moderate); rest 2 minutes
*On each rep, pause in the catch position for 2 seconds. 

B. Back Squat @ 20X1, 4 sets of 3 reps (straight weight, add 5-10lbs from last week); rest 4 minutes
*During rest, perform 3-5 Challenging Handstand Pushups @ 20X1.

C. Fitness WOD

 

Competition

A. Back Squat @ 30X1 – build to 80-90%
-then-
3 x 5 @ 75% of 1-RM
Rest 4 minutes b/t heavy sets
*During rest, perform 5 Challenging Handstand Pushups (max of 5 sets)

B. Snatch Pull + High-Hang Snatch + Hang Snatch + Snatch (with 3 second pause in bottom), 6 sets of 1 rep (building in weight)
Rest 2 minutes

C. Every minute, on the minute, for 10 minutes:
Minute 1 – 10-15 Chest-to-Bar Pull-Ups
Minute 2 – 50 second Handstand Hold

D. Fitness WOD

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Vert Test

B. Snatch Practice
1) 3-Position Snatch + Overhead Squat
2) 1 High-Hang Snatch + 1 Hang Snatch

C. Overhead Squats, 3 x 5 @ 70%

D. Back Squat
Build to a heavy triple

E. Accessories
1) Jump Squats, 3 x 6
2) Glute Bridges, 4 x 5
3) 1-Arm KB Row, 3 x 8

 

Week in Photos, Lift Off, and Member Competition Coming up this Weekend

Week in Photoshttps://www.facebook.com/media/set/?set=a.1659541567662827.1073741911.1414539458829707&type=3

Lift Off Photoshttps://www.facebook.com/media/set/?set=a.1659736197643364.1073741912.1414539458829707&type=3

Member Competition this Weekend: coming up this Saturday November 14th is the Queen Street Team Member Competition 2.0. This event is open to athletes of all levels. More info will be released soon on the event page here - https://www.facebook.com/events/553370548148750/

 

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