11/22/2019 - Strength

Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...

Build Load & Refine Technique for Workout
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11/22/2019 - WOD A



Workout
NCFIT BENCHMARK WORKOUT
"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
COOL DOWN
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling


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Workout
A. CONDITIONING
5k Row @ 75% Effort

-Rest Equal Time-

5k Row @ 75% Effort
B. NC60
C. STRENGTH
EMOM x 12 MINUTES
2 Power Snatch*

*Building for 6 sets then hold for 6 sets.



Comments

Gary Godtland

Gary Godtland 2 months ago / Reply

11/22/2019 - WOD A: 40 reps
Notes: 135- split jerks

Nicole Bouchard

Nicole Bouchard 2 months ago / Reply

11/22/2019 - WOD A: 40 reps
Notes: Rep 1-30 80# 31-34 85# 35-40 90#

Rachael Maggio

Rachael Maggio 2 months ago / Reply

11/22/2019 - WOD A: 40 reps
Notes: 115#

Aishling Falzone

Aishling Falzone 2 months ago / Reply

11/22/2019 - WOD A: 40 reps
Notes: 95#

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