Monday

24
Nov

Monday

Announcements

Skill Preview – 11/25-12/1
Monday – Zercher Squat
Tuesday – Olympic Total (Clean and Jerk + Snatch)
Wednesday – Benchmark WOD (no 7 PM Class)
Thursday – Turkey Burner (Class at 8 AM and 9 AM only)
Friday – Bench Press
Saturday – Savage Saturday
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (2 Rounds for distance)

2 SETS

7:00 Ski

7:00 Bike

7:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×5)

3×5

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)

3×3

Non-Heaving Snatch Balance

Heaving Snatch Balance (3×1)

3×1

Heaving Snatch Balance

Snatch ( 3-3-3-3-3)

3-3-3-3-3

Snatch

For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.