Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1:00 Bike
10 PVC Pass Through
1:00 BIke
10 PVC Around The World
Then
Power Snatch Warmup
Static Positions (high hang, low hang, floor, move back and forth through positions)
Down and Finish (speed thru the middle)
High Pull (keep the bar close)
Landings (2″ 4″)
High Pull + Tall Power Snatch (pause at end of High Pull, shrug and pull under into full squat)
Power Snatch from High Hang, Low Hang, Floor
Workout
2 set:
5/4 Calorie Air Bike (at workout pace0
3 Power Snatch (build in weight)
Hayride (Time)
Freedom (RX’d)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)
(KG conv: 42.5/30 PS)
Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (75/55)
(KG conv: 35/25 PS)
Liberty
12-10-8
Calorie Air Bike (Women: 10-8-6)
Alternating Dumbbell Snatch (light)
Target time: 6-8 minutes
Time cap: 10 minutes
Gymnastics
Bar Muscle Ups: Week 2 (Checkmark)
Warm-up skill work: The approach – bit.ly/405bkAO
*The approach means starting behind the bar when jumping to the kip rather than directly under
– Then –
8-minute EMOM:
Even Minute: 3-5 Bar Muscle Ups **
Odd Minute: 15 Hollow Rocks
** Jumping Bar Muscle Ups from Box or Low Bar
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x Wall Jefferson Curls
4x 5 Quad Foam Rolling (each leg)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Wall Jefferson Curls
Quad Foam Rolling
