All Posts by Sarah Cav

1RM Clean and Jerk

1.12.15 30 minutes to establish a 1RM Clean and Jerk. Choose any style of clean, full, hang or power, however must stick with the one style for the full 30 minutes. Post load into comments or onto Sugarwod.

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Hang Clean EMOM and a Partner WOD

24.11.15 Tis the Season – Have you RSVP’d for the Adapt Christmas WOD and BBQ on December 5th?   A: 10 EMOM 2 Hang Cleans every minute for ten minutes. Start at 50-60% of your one RM and work to a heavy double hands on the bar for the two lifts B: 20 minute Partner WOD […]

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Shoulder Complex

Wednesday 11.11.15 A: Work to a max Push press + Push Jerk + Split Jerk  B: 3 x ME Strict pull ups + ME kipping (without coming off the bar)  C: 3 rounds for time 5 burpee box jumps 24/20″10 OH KB Swings @ 24/16kg Post loads, reps and times to comments below or on SugarWOD. 

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8 Rounds For Time

Tuesday 10.11.15 Canada’s Boady Santavy (85-kilo class) shifting his feet as he pulls himself under a 175-kilo clean (photo: hookgrip) 8 Rounds for time (40 min time cap) 4 Power cleans (75/50kg) 8 Toes to bar 200m run Rest 1:1

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Max Deadlift and fast Diane

Saturday 7.11.15   A: Work up to a max Deadlift   B: Diane 5min time cap 21-15-9 Deadlifts (100/70) HSPU’s Only to be completed RX if you achieved 20 or more HSPU’s in the 90 second max effort earlier in the week. Scaling: Deadlift – 50% of your max lifted today HSPU’s – Push ups […]

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Max Snatch

Tuesday 3.11.15 Mattie Rogers (69kg) with Senior American Record Snatch at 102kg. Every rep of hers looks the same. Work up to a Max Snatch in 30 minutes. Snatch can be any style; Power Full Hang Choose your style and stick with it to achieve a max in 30 minutes. No switching between styles. Think about […]

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