Front Squat & 24-round Barbell Tabata Drill

Front Squat:

3-3-2-2-1-1-1

225(pr)

24-round Barbell Tabata Drill

The athlete will have 20 seconds to complete a specified number of reps of a barbell movement. 10 seconds rest between each 20 second round. Men: 95, Women:65

The C5 trainer will tell you to do one of the following within 20 seconds:

- 3 squat snatches

- 4 power snatches

- 3 squat cleans

- 3 hang squat cleans

- 5 power cleans

- 2 clean and jerks (squat cleans + split jerks)

Hero WOD: Murph

MURPH

- 1 mile run

- 100 pullups

- 200 pushups

- 300 squats

- 1 mile run

39:12 (pr)

Back to Basics

Back to Basics: The snatch and clean and jerk

C5 has been going hard and fast for quite a while. Every so often, we need to take a step back and review what is important. The clock? No. The load? No. Getting a new PR? No.

Technique?? Yes. We are going to warmup, pair up, then work on the snatch and clean and jerk. We will review the high points of each lift, practice, analyze, practice, critique, practice. Technique.

Backsquat 1 rep max:

Backsquat 1 rep max:

3-3-2-2-1-1-1-1

265 (pr)

Clean and Jerk Max:

3-2-2-1-1-1-1

175 (pr)

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Buy in - push ups, Pull ups, squats, shoulder press, overhead squat, GHD sit ups, back extensions 10 reps each, DL 135, 155, 175

WOD: 185, 195, 205, 215, 225, 245, 255(PR), 265(F)

Thrusters/Muscle Ups/400m Run

Pack:
Five rounds for time of:
85-105 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Subs.
Typical Big Dawg sub for muscle ups is 4/1 pull ups and ring dips to muscle ups. (But let’s face it, if you can’t do a muscle up your not really a Big Dawg, so get practicing so you can do it as rx’d next time.)
If you cannot do Pull ups or dips the typical subs for those are
Pull ups
Beginner pull ups or assisted pull ups
Ring Dips
Bar Dips or Bench dips