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Laddered Boxes

19
Mar

Laddered Boxes

WOD for Wednesday 032013 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Snatch Work
Complete 5 Rounds (not timed – 1 minute rest between rounds)
1 Hang Power Snatch

1 Hang Snatch
1 Power Snatch
1 Snatch
Use 40% 1RM for all

Strength:
Back Squat
5 reps @50%
3 reps @60%
3 reps @70%
4 sets of 3 reps @80%

Conditioning:
AMRAP in 15 minutes:
– 1 Clean + Jerk (Push/Split) @ 75% of Clean 1RM
– 1 Box Jump (24/20) Ladder  (+1 rep every round)
Only 1 C&J will be performed each round. The box jump reps will increase by 1 every round.

Post Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 rep of each movement at just 40% of your Full Snatch 1RM.  Rest between movements only to reset your position.  Rest 1 minute between rounds.  This is light weight and for technique.  Think about hip extension and speed getting under the bar (watch the video below). 

For the strength segment, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM Back Squats.  Rest no more than 3 minutes between these work sets.  The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, you are performing 1 Clean and Jerk (push or split) to start each round at 75% 1RM.  These are full squat cleans.  Add one box jump more to each subsequent round.  Ex:  1 C&J, 1 Box Jump, 1 C&J, 2 Box Jumps, 1 C&J, 3 Box Jumps, etc.  Get as far as you can in 15 minutes. 

Full Hip Extension and Speed Under the Bar
[youtube]http://www.youtube.com/watch?v=uyfFfp_K0VM[/youtube]

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