August 2013

21-15-9 Deadlift (275#/185#) Knees to Elbows

Granite State Fitness will be hosting an Attitude Nation Level 1 Olympic Lifting Certification. It will be run by Jon and Jessica North. Seminar will focus on technique of the snatch and clean and jerk for weightlifting. Everyone starts with the bar, and we work through the lifts step by step. After technique is finished,

Find 1RM Overhead Squat EMOTMx9 2x Snatch at 65%

Run interval training. Run 8x400m Rest 1 minute between rounds row 1000M not for time.

Push Press 5-5-3-3-3-1-1

Grace vs Annie 30 clean and jerks (135/95) 50-40-30-20-10 double unders sit ups

Partner Wod For Time: 100 partner medicine ball sit-ups (14/10) 400m Run 100 push press at 75/45 400m Run 100 KB swings 35/26 400m Run 100 back squats 75/45 400m Run

“Mary” 5 HSPU 10 pistols 15 pull ups 20 min amrap

We are after perfection! Skills day skill review pressing snatch balance Heaving snatch balance 3×5 Pressing Snatch Balance 5×3 Heaving Snatch Balance EMOTMx9 2x Squat Snatch at 60%, focus on pressing under the bar and catching low

For Time: 1 mile run 50 Box Jumps (30/24) 25 Sit-Ups 10 TTB 800m run