22 Jul WOD- Wednesday, July 23

Posted at 20:00h in WOD by

CFPH’s Clean Break Barbell Club with Coaches Victor Pimentel and Eugenio Aleman starts today at 7:30pm! First class is free. See our CBBC webpage for more details.

WOD: Wednesday, July 23

Strength: Snatch

    a) 3 sets of:
    1 snatch high pull
    1 Hang Snatch
    1 Snatch
    -add weight each set

    Lv1: power snatches
    Lv2: Pwr Sn +OHS
    Lv3: Hang squat, Squat Snatch

    b) 12 min EMOM: 1 Squat Snatch
    add 5-10lbs each time. Working up to 1 RM

WOD: 8 min AMRAP

    10 *Box Step Ups with KB/DB
    10 V-UPs

    *10 total, alternating legs is OK

    Lv1: 25/15
    Lv2: 35/25
    Lv3: 55/35

WOD Prep with Yasmen– How to prepare your body for the WOD:
1. Shoulder Opener with Lacrosse Ball
2. Banded Lateral Opener

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

    Week 7/21-7/27/14
    1. Kipping MU transition Drill 2×5
    2. Jumping MU Transition 2×5
    3. Swing Hip to Rings with false grip hold
    4. Ring dips 3 x 5-10reps

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