WODs
 | Fri, May 21 2021 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| Barbell WOD Plus PR City Day 5 | 2020521 MetCon |
Barbell WOD Plus PR City Day 5(Weight) SNATCH FROM HIGH BLOCKS Week 1, work at 83% of your 1RM Snatch for 3x2. Bar height should start just above your knees. In Week 2, apply target weight increase over Week 1 and complete 3x2. In Week 3, apply target weight increase over Week 2 and complete 3x1. In Week 4, apply target weight increase over Week 3 and complete 3x1. Increase 10#/5# each week. FRONT SQUAT In Week 1, work to 75% of your 1RM Front Squat for 1x3. Then decrease weight for Drop Sets 2x3. For Drop Sets 2x3, decrease weight by 15kg (33#) if work set is above 130kg (287#). For Drop Sets 2x3, decrease weight by 10kg (22#) if work set is below 130kg (287#). Increase 10#/5# each week. TALL JERK In Week 1, work at 50% of your 1RM Clean & Jerk. 2x10 Increase 10#/5# each week.
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