Author Archives : Kornel


3/22/17

WOD A.) 3 Postion Snatch High Hang Snatch, Hang Snatch, Full Snatch 1-1-1-1-1 B.) 3 Rounds for Time: 20/15 Calorie on Assault Bike 20 KB Swings (70/53) 20 Box Jump Over (24/20)


Tuesday December 6

Muscle Snatch. 5RM (build up but make them clean reps) Hang Snatch (not power) above knee 3 RM – 2 sets of 3 reps @90% Snatch DL – 3 sets of 5 reps @90% Snatch RDL – 2 sets of 5 reps @90% Front squat 5 sets of 5 reps @ 75% pull-ups 5 sets of […]


Tuesday Nov 29

This Friday is the lift off competition. It is a fun and exciting way to test out what we have been working on. We will be running heats in the evening so today we will be doing a prep day for Friday.   Do your barbell warm up on your own or remember how the […]