Monday February 26th, 2018
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Category: WOD

Monday February 26th, 2018

Athletes:  Please do not forget to have your scores submitted by 6:30pm Monday night.  Jen and I will get them immediately validated so you can see where you stack up.  Great job again to everyone!!

Also this week we will have a team challenge….

3,000 American KB Swings 53/35

*Each athlete must perform at least 10 reps, be honest and fair and let your captain know how many you hit for the week.  Must be performed outside class hours, either before or after your class.  You have until the deadline of open week 2 to complete.

Warm up- Move quickly and efficiently through warm up

2 rounds

1 minute of Single Unders

10 Push-ups to Down Dog

10 Ring Rows

10 GHD Hip Extensions

10 OHS with an empty bar or PVC

30/30 seconds Spiderman Stretch

Followed by..

Snatch Progression with a Snatch deadlift focus

1) Snatch Deadlift to mid-thigh

*Snatch deadlift the bar to the mid-thigh keeping shoulders over the bar and arms long.

2) Snatch Deadlift + Shrug

-Upon reaching mid-thigh quick extend the hips and follow through with a shrug.

3) Muscle Snatch

4) Overhead Squat

5) Hang Snatch

6) Snatch

1) Build up to first work weight of the day by doing:

5 reps with an empty bar

3 reps with a light weight

2 reps with a moderate weight

1 reps with a load slightly before first work set

Skill-

EMOM for 6 Minutes (6 sets)

Snatch x 1 Rep

Sets 1-3 = 75-80%

Sets 4-6 = 80-85%

Followed By…

Every :30 for 3 Minutes (6 Sets)

Snatch x 1 Rep @ 80-85%

 

WOD-

Repeat of 18.1 for any athletes who think they can perform better.

or

12 Min AMRAP

30 DU’s

3-6-9-12-15-18

Power Snatch 95/65

Post Wod-

3 Rounds

1:00 Plank

1:00 Side Plank left

1:00 Side Plank right

1:00 Alt. Leg V-up

1:00 Rest

 

 

 

 

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