Thursday 20141106 Open Class

Posted: November 5, 2014 by ladygrape01 in Uncategorized


Strict Press- Set a 3RM

4×3 increasing weights


The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.




Dumbbell Cleans – Do 30 Double Unders before each round of Dumbbell cleans (30-7-30-6-30-5…).

Cleans are full and hit the ground each rep. Make sure to pick a weight that you can do unbroken on the first set.


Scaling Options:

DUs: 2:1 Single Under ratio with 5 min DU practice AFTER WOD



3 rounds of 30 sec on 10 sec off hang from the bar

2 min shoulder towel stretch

Picture courtesy of

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