Phosphogenic
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m jog
10 PVC pass thru
PVC standing shoulder/lat str
20 down dog
20 sec Spidermans
5 BB back rack jerks
5 muscle snatch
5 power snatch
5 OHS
5 squat snatch
-3 min prep-
SOD 1
In 12 minutes, build to a challenging Snatch OR a lighter Snatch technique complex of:
1 High hip > 1 Hang > 1 Snatch (P or S)
-2 min transition-
SOD 2
In 12 minutes, build to a challenging set of:
7 Deadlifts
3 min to adjust BB wt & return to board
WOD Review: 3 min
-3 min prep-
WOD
6 min EMOM
3 Thrusters (Wt = athletes’ choice)
After the finishing the 3rdand 6th round, max dubs for the time remaining in that minute
*Score= BB wt and Dub reps
