Charlottesville Strength WODS Week of 4/4-4/9

SATURDAY 4/4/15

  • Bkn snatch working on heels, 50/2×4
  • Snatch + hb snatch, 80/2+1×4
  • Sn pull, 115/3×3
  • Jerk, 70/2×3
  • Back squat, 85/1×3, 90/1×2

SUNDAY 4/5/15

  • Bkn clean working on catching in full squat, 50/2×4
  • Clean + hb clean, 80/2+1×4
  • Clean pull, 115/3×3
  • HB snatch, 70/2×3
  • Front squat, 85/1×3, 90/1×2

TUESDAY 4/7/15

  • Power jerk working on POWER!!  50/2×4
  • 2 front squat + jerk, 80/2+1×4
  • Power snatch, 70/2×4
  • Back squat, 85/1×3, 90/1×2

THURSDAY 4/9/15 (NO REPEATS ON MISSED LIFTS)

  • Snatch, 80/1, 85/1, 80/1, 85/1, 90/1, 85/1, 90/1, keep going until you have two misses
  • C&J, 80/1, 85/1, 80/1, 85/1, 90/1 , 85/1, 90/1, same
  • Front squat 2rm! (go until you fail)

Big volume day, make sure you come in plenty early to warm up, and move efficiently through your lifts!

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