TUESDAY 11.6.18
EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!
Min 1: 1 Box Jump + 4 Power Snatch
Min 2: 2 Box Jump + 4 Power Snatch
Min 3: 3 Box Jump + 4 Power Snatch
Min 4: 4 Box Jump + 4 Power Snatch...
Keep going up in number of box jumps until you can't keep up!!
RX Men: 95# + 24" ish Box
RX Women: 65# + 20"ish Box
RX + Men: 115# + AND switch to Box Jump Overs
RX + Women: 75# + AND Switch to Box Jump Overs
(Feel free to go heavier if you think you can get 10 min or so at that weight)
Score: Final round successfully completed + any reps in the NEXT round.
Goal: 10 Min +
PROGRAM A
EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!
Min 1: 1 Box Jump + 4 Double Dumbbell Snatch
Min 2: 2 Box Jump + 4 Double Dumbbell Snatch
Min 3: 3 Box Jump + 4 Double Dumbbell Snatch
Min 4: 4 Box Jump + 4 Double Dumbbell Snatch...
Keep going up in number of box jumps until you can't keep up!!
RX Men: 40# DBs - 24" ish Box
RX Women: 25# DBs - 20"ish Box
RX + Men: 50# DBs + AND switch to Box Jump Overs
RX + Women: 35# DBs + AND Switch to Box Jump Overs
Score: Final round successfully completed + any reps in the NEXT round.
Goal: 10 Min +
PROGRAM C
EMOM + Death By
Every Minute on the Minute adding work - for as long as you can last!
Min 1: 1 Box Jump + 4 Sandbag Over Shoulder
Min 2: 2 Box Jump + 4 Sandbag Over Shoulder
Min 3: 3 Box Jump + 4 Sandbag Over Shoulder
Min 4: 4 Box Jump + 4 Sandbag Over Shoulder...
Keep going up in number of box jumps until you can't keep up!!
RX Men: Use what you have! + 24" ish Box
RX Women: Use what you have! + 20"ish Box
Lower reps on bag toss over shoulder if 4 will take you longer than like 20 - 30 seconds.
Score: Final round successfully completed + any reps in the NEXT round.
Goal: 10 Min +
NOTES:
Oh boy - this is really going to add up. The purpose behind having the RX + be with box jump OVERS instead is so that you guys don't end up doing 1000 rounds and a million box jumps.
When the clock starts, all you have to do is 1 box jump and 4 power snatches. When the clock hits 1:00 you do 2 box jumps and 4 power snatches. At 2:00 you do 3 box jumps and 4 power snatches. So on until you can't complete all of the work in the minute.
For the box jumps you will want to choose a height that will allow you to move smoothly on these, but a challenge so you don't breeze by too easily.
You may do a jump up and step down, jump up and jump down. Or you may scale to a step up - step down if you need to!
For the snatches the bar will start on the ground. Feet are generally under the hips with the heels down. You will grab the bar with a wide (think overhead squat) grip. Hinge at the hips and bend the knees but keep the belly tight, back flat, and chest up! The bar should be close to the body! Drive through the heels and lead with the chest. Pull the bar in close to the body as you stand. Once past the knees you will want to pick up speed. Rotate the torso vertical and keep the heels down. Finish strong with the legs and hips. Think JUMP! Shrug the shoulders and then guide the bar up with elbows higha and outside to keep it close to you. Pull yourself underneath it slightly and press into it to lock out overhead. When you "catch" it overhead your heels should be down, knees out, chest up and belly tight. The bar should be over the middle of the body. Press into the bar!
To finish stand up completely with the bar.
If this movement is new for you - one great way to work on it is to take it from the "hang" instead of the ground. This means you will bring it to the waist in that wide grip. Dip slightly (chest forward slightly, knees bend slightly but arms stay straight) THEN finish up and perform the rest of the movmement as written above!