Weightlifting WODs

  • Weightlifting Week of 8.28.17
    Monday

    Warm Up
    2 World’s Greatest Stretch
    10 Passthroughs
    X 3 sets

    WOD
    A. Position 1 Snatch – build to a heavy 3
    B. Position 1 Clean – build to a heavy 3
    C. Back Squat – 5RM

    Recovery
    Barbell Quad Mash x 2 min RL

    Wednesday

    Warm Up
    2 RL Turkish Get-up
    10 Hip Bridges
    X 3 sets

    WOD
    A. Position 1 Snatch – 85% of best from Monday x 3 x 3
    B. Position 1 Clean – 85% of best from Monday x 3 x 3
    C. Jerk – build to a heavy 3

    Recovery
    Barbell First Rib x 2 min RL

    Thursday

    Warm Up
    2 World’s Greatest Stretch
    10 Passthroughs
    X 3 sets

    WOD
    A. Back Squat – 80% of 5RM x 5 x 3
    B. Jerk – 80% of 3RM x 3 x 3
    C. Clean or Snatch Pull – 100% x 3 x 3

    Recovery
    Barbell Quad Mash x 2 min RL
    Barbell First Rib x 2 min RL

    Saturday

    Warm Up
    2 RL Turkish Get-up
    10 Hip Bridges
    X 3 sets

    WOD
    A. Snatch – build to a heavy single in 10 minutes
    (rest 5 minutes)
    B. Clean & Jerk – build to a heavy single in 10 minutes
    +
    AMRAP in 10 minutes:
    10 Push-ups
    30 second Left Side Plank
    10 Ring Rows
    30 second Right Side Plank

    Recovery
    Athlete’s Choice