Weekly WOD Programming – 01 – 6th August

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Weekly WOD Programming – 01 – 6th August

This is the Omnipotent CrossFit WOD programming up-front for the week between 1st and 6th of August 2016.
The overall consensus from everyone is that they liked knowing what all the WODs are going to be ahead of time – This way you can plan your recovery and other training around them.
I am not aware of any obvious ‘cherry-picking’ that took place in the first week but it is too early to tell! I will wait until we programme a 5K ahead of time to gauge this!
If you have any questions about the programming, or would like to know how you can get involved in CrossFit – Send us a message using the contact form at the bottom of this post.
We will be shortly sending out an email of what to expect this coming month so stay tuned for that!

Monday 1st August:
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat
Work up to a 1 RM for the Complex in 15min
3 RNDs
30 Pull Ups
30 Push Ups
30 Thrusters 20/15

Tuesday 2nd August:
Gymnastic Strength:
5 RNDs
:30 Hollow Rocks
:30 Rest
30min AMRAP
15 Burpee Box Jumps 24/20
200m Run
:60 Mandatory Rest

Tuesday 2nd August: 
StrongWOD (New Class):
Introduction to Smolov Jnr
Back Squat
6-6-6-6-6-6 @ 65%
Sets on the clock
0:00, 3:00, 6:00, 9:00,12:00,15:00
30 Rounds of Curtis P @ BW For time
(1x Curtis P = Hang Squat Clean + Right Leg Lunge + Left Leg Lunge + Push Press)
20min time cap

Wednesday 3rd August:
Heavy Snatch Grip Pulls From the Hang
4-4-4-4-4-4 @ 115-125% of 1 RM
Sets on the clock
0:00, 2:00,4:00,6:00,8:00,10:00
11min AMRAP
*5 Power Clean B: 60/42.5 G&R: 85/55
15 Toes to Bar
*First round do 5 PC , then next round do 6 PC and then the one after that do 7 PC.
HSPU/T2B number do not change just PC add one each round

Thursday 4th August:

Back Squat
15min to work up to a new
Warm up with the following sets:
10 @ 50%, 8 @ 60%, 6 @ 70%, 5 @ 75%, 5 @ 75-85%, 5 @ ?????
3 rounds for reps
:30 Front Squats B: 42.5/30 G&R: 50/35
:30 Rest
:30 Push Press B: 42.5/30 G&R: 50/35
:30 Rest
:30 SDHP B: 42.5/30 G&R: 50/35
:30 Rest
:60 Double Unders
:60 Rest

Thursday 4th August:
Omnipotent Weightlifting Club (Change in timetable – now on Thursdays at 7:15pm)
1. OHS Complex
Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.
2. Snatch warm-up f. the ground
Two sets of three reps in A, B, C, D, E. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three seconds pause in the starting position and in the in the overhead position of the muscle snatches, the catch position in C, D and in the bottom position of the full snatch.
A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch with a three second pause in the bottom position.
Draw a line with chalk and make sure that you are not jumping forward. Don’t check the line as you land but when you are in the top position. First you lift, then you check.
The idea behind the pause in the starting position is to improve the mobility and posture of that position. Most of us are unable to have sufficient posture in the starting position and as a result generate less power in the pull phase.
The execution is simple: you find your starting position, hold it for three seconds with as much posture as possible and start pulling without any positional corrections.
Understand that added posture of the upper body should not change the angle. Don’t lean back the upper body as you try to improve your posture in the starting position.
3. Squat Snatch 
3.1 Find your daily max in squat snatch singles.
3.2 Do five additional sets of doubles at 85%. Drop the bar after each lift but keep the break between the two lifts minimal.
4. Squat Clean Pyramid
10 reps at 70% 1RM
8 reps at 75% 1RM
6 reps at 80% 1RM
4 reps at 85% 1RM
2 reps at 90% 1RM
This is the event from the CrossFit Games 2016 but modified to include percentages of max. Scale as needed so it’s possible for you to make all the lifts.
Time cap: 30 minutes.

Friday 5th August:

24min AMRAP
8 B: Banded Pull Ups G: Kipping Pull Ups G: C2B Pull Ups
16 Wall Balls 9/7
8 KB Clean and Jerks Left 20/12
8 KB Clean and Jerks Right B: 16/10 G&R: 20/16
200m Run

Saturday 6th August:
Overhead Squat
5-5-5-5-5 @
Sets on the clock
0:00, 2:30, 5:00, 7:30,10:00,12:30

Team WOD:
1 team member attempts max reps in a 4min interval
250/200 Row/ski
50 Air Squats
10 x 5m shuttles
Max Squat cleans B: 52.5/35 G: 80/52.5 R: 100/70
The next team member goes when the 4min has elapsed and starts a new 4min.
2 RDS each team member.
Score is total team squat cleans – no single unders allowed (unless not in skill set at all)


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