Athletes Camp WOD: February 1, 2023

Weightlifting

I. Deadlift

3 sets

1 x 5 reps @ 72%

1 x 3 reps @ 77%

1 x 1 reps @ 82%

Rest = time it takes to change plate

-- Rest 4 mins --

3 sets

1 x 5 reps @ 77%

1 x 3 reps @ 82%

1 x 1 reps @ 87%

Rest 2 mins between sets

-- Rest 4 mins --

3 sets

1 x 5 reps @ 82%

1 x 3 reps @ 87%

1 x 1 reps @ 92%

Rest 3 mins between sets

II. Block Power Snatch

Every 1:30 for 6 mins do:

3 Block Power Snatches, 75% 1RM Power Snatch

-- then --

Every 1:30 for 4:30 do:

2 Block Power Snatches, 80% 1RM Power Snatch

-- then --

Every 1:30 for 4:30 do:

1 Block Power Snatch, 85% 1RM Power Snatch

Please set the blocks 1-2 inches above the knees. These reps are not touch-and-go.

---

WOD

5 Rounds for Time

7 Bar Facing Burpees

9 Hang Power Snatches

7 Bar Facing Burpees

9 Thrusters

Rest 1 min between each round.

RX 95 / 65 lbs

Scaled 75 / 55 lbs

Goal:

Complete all rounds sub 90 secs- we saw athletes average around the 1 min mark.

Primary objective: Consistency

Secondary objective: Complete sub 90 secs for all rounds

---

Gymnastics Skill Work

4 rounds for max reps of:

11 Kipping Parallette Handstand Push-ups, 6/3 in

Rest 1:1

9 Strict Handstand Push-ups

Rest 1:1

max rep Handstand Push-ups