WOD – Fri, Jan 27
Starting in February the Monday 615pm WOD will now be an Olympic Lifting Class. Striking is being cancelled and replaced with a 615p WOD on Thursday's.
Warm-up
SPECIFIC WARMUP
SQUAT SNATCH WARM UPBB PVC
5 deadlifts (lock lats)
5 deadlifts to mid-thigh
5 deadlifts + shrug
5 muscle snatches
5 overhead squats
5hang squatsnatches
5squatsnatcheS
LOADING UP
3 sets:
2 power snatches + 1 squat snatch
-Perform the two power snatches as touch-and-go reps. Take a slight pause and re-grip before performing the squat snatch.
– Increase load across all 3 sets.
Power Snatch (7 Sets EVERY 1:30
RX
For load:
Power snatch
2-2-2-2-2-2-2
RX
For load:
Power snatch
2-2-2-2-2-2-2
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
Power snatch
3-3-3-3-3-3-3
)
<h3>INTENDED STIMULUS</h3><ul><li>Last heavy snatch day was December 8, 2022.</li><li>Aim to increase weight across sets.</li><li>Start around 65-70% of your best power snatch.</li></ul>
Squat Snatch (7 Sets EVERY 1:30
RX
For load:
Squat snatch
1-1-1-1-1-1-1
RX
For load:
Squat snatch
1-1-1-1-1-1-1
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
Hang squat snatch
3-3-3-3-3-3-3)
FINNISHER (Calories)
3 Sets of Fun Cals
:30 Row
:30 Rest
3 Sets of Fun Cals
:30 Echo bike
:30 Rest
3 Sets of Fun Cals
:30 Ski erg
:30 Rest
Cool Down
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball tricep mash/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
30: chin over bar hold
30: squat hold in bottom/use pole
30: active bar hang hold
30: cossackL-R side /use pole
4 sets:
6 jumps around your partner
6 jump over and crawl under your partner