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Barbell Club WOD, July 18, 2020

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18 Jul, 2020

BB 7.18.20
Remember that the new start time for Barbell Club is 10:15am!

Metcon
Mobility and Barbell Warm Up
Snatch Grip Push Press + Snatch Balance + OHS (8 sets of 2+2+2)
Perform the listed movements as a complex

Build to a heavy but perfect weight
Snatch Pull + Snatch Grip Deadlift (5 sets of 1 + 4)
Perform the Snatch Pull movement followed by the Snatch Grip Deadlift

Build to 100% of your best Snatch as lng as your hips do not shoot up.
Front Squat (3 sets of 3 reps at 75% of 1RM)
Metcon
Complete 3 sets of:
30 sec Weighted Plank
Rest 1 min
30 sec Weighted Back Extension Hold
Rest 1 min

Archives Previous WODs
Daily Workout - Fri, Jun 2
Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean

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