WOD 011121: Monday’s It Takes Two.

NovemFit & Hybrid: Strength: FIT 10:00 EMOM Minutes 1, 2, 3 = 3 Power Cleans Minute 4, 5, 6 = 2 Low Hang Squat Cleans Minutes 7, 8, 9, 10 = 1 Squat Clean (from the floor) *start light and add weight every minute or not… BC 10:00 Alt EMOM A) 10-12 Standing KB Pull …

NovemFit & Hybrid:
Strength:
FIT
10:00 EMOM
Minutes 1, 2, 3 = 3 Power Cleans
Minute 4, 5, 6 = 2 Low Hang Squat Cleans
Minutes 7, 8, 9, 10 = 1 Squat Clean (from the floor)
*start light and add weight every minute or not…

BC
10:00 Alt EMOM
A) 10-12 Standing KB Pull and Press
B) Max ME KB Russian Twists

Conditioning:
Laddering up by 2’s
EMOM Until Failute – start 4 reps
4 Wall Balls (20/14#)
4 Burpees
ex: 4 WB, 4 Burpees, 6,6,8,8…etc.

*stop at 20:00*

BootCamp & Zoom:
WOD 1:
15 Minute EMOM
A) 7-10 Tempo Goblet Squat (3D, 2H, 1U)
B) 10-12 Standing KB Pull and Press
C) ME KB Russian Twists

WOD 2:
18 Minute AMRAP
18/15 Cal Bike
15 Wallballs
12 Alt DB Snatches (35/25)
9 T2B (V-Ups)

ZOOM LINKS:
7:10AM & 5:20PM

Weightlifting:
Oly:
Snatch (Power or Squat)
(2) 3 x @ 75%
(3) 2 x @ 80%
*warm up to 75%

Jerk (from rack)
(5) 3 x @ 70%
*warm up to 70%

Haulting Snatch Deadlift
(2) 3 @ 90-100% of your snatch
(2) 2 @ 100-105% of your snatch

Power:
Strict Press
(1) 3 x @ 70%
(1) 3 x @ 80%
(1) 3+ x @ 90%

*these percents are based off 90% of your previous 1RM* 

Accessories:
(5) 10 x DB Lat Pull Overs
(3) Max x BB Bicep Curls
(3) Max x BB Prone Rows