Day 1
WOD 150914
warm-up – Coach’s Choice
snatch grip skills – barbells not to exceed 75/45 (training CNS, not strength)
A1. snatch grip hi-pulls from hang – 3. 3. 3, rest 5sec @ dots, rest 5sec after 3rd set then A2
A2. hang power/muscle snatch – 3. 3. 3, rest 5sec @ dots, rest 5sec after 3rd set then A3
A3. heaving snatch balance – 3. 3. 3, rest 5sec @ dots, rest 1min then back to A1, x 2
-rest as needed-
B1. 5-8 cgbp @ controlled tempo (shoot for 3010), go immediately to B2
B2. 20 oh walking lunges w/bumper plate, total steps, rest 2min then back to B1, x 3
-rest as needed-
C. For time @ 100% effort
500m row
30 clean to overhead – barbells not to exceed 95/65
15 burpees over bar
D. post WOD flexibility
post all results to comments
A. 75lbs fun practice 🙂
B1. 5-8 cgbp
7 reps 155lbs
5 1/4 reps 155lbs
5 reps 155lbs
B2. 20 oh walking lunges 45lbs
C. 5:39 @95lbs
C. 5:09 – 95#. Totally underestimated the impact of A and B on C.
A. I think no good comes from comparing weight for skill segments
B. 95lbs x 8, 105 x 7, 115 x 5 (These aren’t typos. I have the pressing strength of a small child)
C. 4:57 @ 95lbs