410 W Geer St, Durham, NC 27701 (919) 907-1233

Complex Issues

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WOD for Monday 030413Click Here For Today’s Schedule
Skill:
Perform 2 Snatches (50% 1RM) EMOM for 8 minutes

Strength:
Back Squat
5 reps @50%
5 reps @60%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
Barbell Complex
5 rounds of 3 reps each of:
Deadlift
Hang Power Clean
Front Squat
Push Press @ 75% of Push Press 1RM

90 seconds rest between rounds

10 Burpee penalty every time you put the barbell down during each round.

Post Back Squat Loads and Workout Loads with Burpees Completed to Comments
For the skill work, you will set a bar to just 50% of your Snatch (full squat) 1RM and perform 2 reps on the minute for 8 minutes.  These are meant to be light, for technique work.  You should not be missing reps.

For the strength segment, you will establish a 1RM Back Squat for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

The conditioning workout is not performed for time today, with the exception of a 90 second rest period between rounds.  Use one bar for all four movements loaded with 75% of your Push Press 1RM. Every time you have to set the bar down to rest during a round counts as a penalty of 10 burpees.  Perform all of your penalty burpees as fast as possible AFTER you have completed all 5 rounds of the complex.

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch!

Single Rep Snatches On the Minute

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

One Comment
  1. Paul K Reply
    Snatches at 75# -- a bit more than 50% 1RM felt good. Back Squat was non-existent today. Failed at 245# (80%) and dropped back to 225# for the final set. METCON - first round at 160# (75% of Push Press) It was too much today. Took it back down to 135# for remaining rounds. No burpee penalties.

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