We Established A Safe Starting Point For The Snatch…
SWEET!!!
Unlike The Front Squat… Push Jerk… & Deadlift… This Strength Cycle… We Will Not Be Adding Weight Every Week To The Snatch…
Some Weeks… Yes… But Not This Week…
Instead… We’re Going To Practice… “Skills & Drills…
Some People Will Will Be Using A Barbell… Some People Will Be Adding SOME Weight… Everybody Will Start With A PVC Pipe…
That (A PVC Pipe…) And A Jump Rope Is All You Will Need For The Warm Up…
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***Remember… No 10AM Session Today… Rest Of The Day… Business As Usual… Monday… September 3rd… Labor Day… We Will Have 1 Session @ 9AM!!! The Rest Of The Week… Business As Usual…***
ALRIGHT… HERE WE GO!!!
Skill/Strength…
Snatch “Skills & Drills”
***Come In Knowing Your “Safe Starting Point”…***
MetCon…
***You Will Have 2 Scores… Either Your Finish Time Or How Far You Got & How Many Snatches Out Of 25 You Get!!!***
My Score… ADV…12:48/22 Snatches… I Missed Rep 1… Rep 2… & Rep 16…
20 Min TIME CAP!!! Sub 15 Is Do-Able…
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For Time:
***With An Empty BarBell…***
25 Hang Snatches
25 OverHead Squats
***Elite: M-115lbs/F-85lbs… ADV: M-95lbs/F-65lbs… Rx’d: M-75lbs/F-55lbs… Sx’d: M-55lbs/F-35lbs…***
25 OverHead Squats
25 Snatches OR Snatch Attempts… You Only Get 25 Attempts!!!
100 Double Unders (ADV/Rx’d/Sx’d… MOD: See Below)… TIME!!!
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MOD WOD:
For Time:
***With An Empty BarBell…***
25 Single Unders
25 Hang Snatches
25 Single Unders
25 OverHead Squats
25 Single Unders
***Elite: M-115lbs/F-85lbs… ADV: M-95lbs/F-65lbs… Rx’d: M-75lbs/F-55lbs… Sx’d: M-55lbs/F-35lbs…***
25 OverHead Squats
25 Single Unders
25 Snatches OR Snatch Attempts… You Only Get 25 Attempts!!!
100 Single Unders… TIME!!!
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3…2…1…GO!!!
8.29.2018 WOD & Scores…
RainCrossStrengthandConditioning 