Kamp Lokal Mar 1, 2025

Metcon:

2-3 Sets: (at easy/moderate recovery pace)

400m Jog

40 Yard Sled Push (145/125)

500m Row

30 Yard Sled Push (145/125)

500m Ski

20 Yard Sled Push (145/125)

1000m Bike Erg

10 Yard Sled Push (145/125)

*You can sub any 2:00 Cardio (your choice) for the jog or any machine as desired.

No Sled Option:

3 Sets: (at easy/moderate recovery pace)

400m Jog

20 Bodyweight Box Step Overs (24/20)

500m Row

15 Bodyweight Box Step Overs (24/20)

500m Ski

10 Bodyweight Box Step Overs (24/20)

1000m Bike Erg

10 Bodyweight Box Step Overs (24/20)

*You can sub any 2:00 Cardio (your choice) for the jog or any machine as desired

IF you are repeating the Open workout Monday and want to score as high as possible in the Open each week, then simply perform the Recovery workout today and be done!

IF you are happy with your score, don’t plan on repeating, or plan to train more through the Open than most, then perform the lifting below!

OPTION A: Build to a heavy single Snatch @9-9.5/10 RPE

-then-

Build to a heavy single Clean & Jerk @9-9.5/10 RPE

OPTION B: (Power Snatch and Power Clean + Push Jerk waves.)

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

Power Snatch Wave

Wave 1

1 Power Snatch @6.5/10 RPE

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

Wave 2

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

Wave 3

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

1 Power Snatch @8.5/10 RPE

1 Power Snatch @9/10 RPE

*Rest as needed between waves.

Power Clean + Push Jerk Wave

Wave 1

1 Power Clean + 1 Push Jerk @6.5/10 RPE

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

Wave 2

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

1 Power Clean + 1 Push Jerk @8/10 RPE

Wave 3

1 Power Clean + Push Jerk @7.5/10 RPE

1 Power Clean + Push Jerk @8/10 RPE

1 Power Clean + Push Jerk @8.5/10 RPE

1 Power Clean + Push Jerk @9/10 RPE

*Rest as needed between waves.

OPTION C: (Build to a moderate Snatch and Clean & Jerk.)

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!

Snatch:

Slowly build up to a single Snatch @70-80% 1RM Snatch

-Then-

5 Sets

1 PERFECT Snatch @70-80% 1RM Snatch

Clean & Jerk

Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk

-Then-

5 Sets

1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk

Accessory:

3 Sets

10 Barbell Back Extension

5 Bumper Plate Around the World (each way)

10 Heel Elevated Goblet Squat

5 Tall Box Jump