Dunamis Week 7
Monday 2/14/22
A. Sweethearts
In 15 minutes, complete for time:
- 20 DB Snatches
- 30 Toes-to-Bar
- 20 DB Squat Cleans 50/35#
Rest 1 min
- 20 DB Snatches
- 30 Toes-to-Bar
- 20 DB Clusters 50/35#
Rest 1 min
- 20 DB Snatches
- 30 Toes-to-Bar
- 20 Devils Clusters 50/35#
Right into…
7 minutes to find a HEAVY Complex:
- 1 Snatch Grip DL
- 1 Hang Squat Snatch
- 1 Overhead Squat
- 1 Snatch
- 1 Overhead Squat
This is the last week before the CrossFit Open! This week we will be testing out our HEAVY Snatch Complex under fatigue. The first 15 minutes will be a combination of Toes-to-Bar and Dumbbell work. If you finish the work early, you get to rest. Everyone will start the Snatch Complex at the 15 minute mark.
Tuesday 2/15/22
A. Box of Chocolates
For time:
50-40-30-20-10
- cal Bike
- 30 Air Squats (each set)
B. Accessory work
4 rounds for quality:
- 20 Bicep Curls
- 100 ft Gun Walk
Life is like a box of chocolates, and this box contains calories on the Bike and Air Squats. This workout will help flush out our arms and legs after the tough Monday tester.
Wednesday 2/16/22
A. Bench Press
Every 2 min for 6 sets
- 5 reps @70-80% of 1RM
B. 17.5
10 rounds for time of:
- 9 Thrusters 95/65#
- 35 Double-Unders
Bench Press! Let’s hit a quick pump before we test open workout 17.5, which will be all about consistency. Can you stay unbroken on the Double Unders each round?
Thursday 2/17/22
Olympic Weightlifting
A. Strict Press
10 min EMOM:
- 2-3 Strict Press @ 80-85% of 1 RM
B. Hang Power Cleans from the blocks
Every 2 min for 6 sets:
- 2 Power Cleans @ 70-80% of 1 RM with a 3s pause in the catch *Bar should start just below the knee
C. Clean Pull
- 5x3 @ 100-115% of 1 RM
Rest 90s between sets
In OLY this week, we will be continuing our work with Hang Power Cleans from below the knee. We will also add in some extra work from the ground to work on our explosiveness.
Gymnastics Class
Feast Members, please check SugarWOD for this week’s Gymnastic Programming.
Friday 2/18/22
A. Back Squat
Every 2 min for 6 sets:
- 5 reps @ 70% of 1RM
B. Diane
21-15-9
- Deadlifts 225/155#
- HSPU
Back squats will be on tap for Fridays strength work. These should feel light and snappy.
Diane is a classic bench mark workout. Let’s find out if all those EMOMs carried over into this workout. If you have done this workout before fight for a PR time!
Saturday 2/19/22
Are you Bouquet?
For time in teams of 2
- 2000m row
- 60 burpees over the bar
- 50 front squats 135/95#
- 40 push jerks
- 30 snatches
- 40 push jerks
- 50 front squats
- 60 burpees over the bar
- 2000m row
Split work evenly
Sunday 2/20/22
Rest Day. Get out and enjoy life!