Monday 19 August 2013

By 08/18/2013 wod

SuperSystem is here!

If you don’t know what SuperSystem is, then get with your coach and see what you need to do to be a part of our awesome new program! Not only are we tailoring the group workout to meet YOUR needs, we are also helping you reach your goals as fast as possible!

All Levels

BB Gymnastics

1) 12 minutes to establish heavy Hi-Hang Snatch
2) 3 x 3 hi-hang snatch @ 95% of #1

Conditioning

Longevity:
20-15-10:
Burpees
Toes to Bar
Ring Dips

T1:
15 minute AMRAP:
200m Run
20 Squats
20 Sit-ups

T2:
4 rounds of:
3 Power Clean and Push Jerk @ 85-95%
10 Toes to Bar
10 Burpees
Rest 60 Seconds

Weightlifting

BB Gymnastics

1) 12 minutes to establish heavy Hi-Hang Snatch
2) 3 x 3 hi-hang snatch @ 95% of #1

Strength

1a) 4 x 3 Snatch High Pull – Heaviest Possible – Rest 60 Seconds
1b) 4 x 3 Snatch Grip Push-Press + 1 Overhead Squat – Rest 60 Seconds

Accessories

1a) 3 x 10 GH Raise – Rest 60 Seconds
1b) 3 x ME Strict Pull-up – Rest 60 Seconds

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