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Barbell Club WOD, July 31, 2021

31 Jul, 2021

BB 7.31.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
5/leg Hip Windshield Wipers
1 Swimmer Hover in Squat
Snatch + OHS (Weight)
1 Snatch + 6 OHS at 60% of 1RM
1 Snatch + 5 OHS at 70% of 1RM
1 Snatch + 4 OHS at 80% of 1RM
1 Snatch + 3 OHS at 85% of 1RM
1 Snatch + 2 OHS at 90% of 1RM
1 Snatch + 1 OHS – Build to a max complex for the day in 3 attempts
Metcon
Complete 5 sets of:
3 Banded Snatch Grip Deadlifts at 80% of your 1RM + Bands
Metcon
Complete 4 sets of:
8/arm Bottom Up KB Press
4 High Box Jumps
Metcon
Complete 3 sets of:
15 secs Hanging L-Sit Hold / Hanging Knee Raise Hold
5/leg Hip Airplanes (hold a post for balance if needed)

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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