19
Nov
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/Air Squat/Frog Jump 2x10e (30s)
Snatch Balance + OHS: 2×3+3 @ Bar (60s)
Strength/Power
1: Snatch ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)
3 Position Pause [email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT *90-120s Rest
*2s Pause: Mid Shin/Low Hang/High Hang
2: Split Jerk (3/3/2/1 Then [email protected]%, [email protected]%, [email protected]%, [email protected]%)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%, [email protected]% *Off Rack
*90-120s Rest
3: Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% *2-3 Min Rest)
Conditioning
Metcon (No Measure)
Athlete Specific Accesory
2 20s TGU @ HBD WT
200m Sprint (Run)
2-3 Rounds – 60s+ Rest
Mobilize
Lax Ball Glute Smash
Forearm Chest Opener
Pigeon Pose