WODs
 | Tue, Jul 25 2017 |  |
| Group WarmUp 23 | 20170725 Strength | 20170725 MetCon | 201114 Snatch Skill |
Group WarmUp 23
(Time)
3 rounds:
200 m Run
30 sec Couch Stretch Right
30 sec Couch Stretch Left
30 sec Goblet Squat Hold 53/35#
30 sec Standing Toe Touch Hold
With an empty barbell:
3 Rounds:
5 Deadlifts 45/35#
5 Thrusters 45/35#
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20170725 Strength
(Weight)
10 min EMOM:
1 Front Squat + 1 Thruster
From the floor, work to a heavy for the day
| Sarah | 120 Rx | 55-120 | | Duane | 205 Rx | 115-205 |
|
20170725 MetCon
(Time)
5 rounds for time:
15 Deadlifts
12 Wallballs
9 Hang Power Cleans
Rx+: 155/105
Rx: 135/95
Rx2: 95/65
Rx3: 75/55
Weight should be something you can HPC for 15 reps unbroken when fresh
| Sarah | 11:33 Rx | Where is the vomit button???? | | Duane | 14:02 Rx | |
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201114 Snatch Skill
(Check In)
Snatch Setup
Snatch Instruction
Snatch Demo
Snatch Warmup
Snatch Test per Athlete
Then;
Skill Transfer Drills:
Start with empty bar, move up as needed, take about
--DRILLS FOR SKILLS--
2 practice round with PVC; (5- 10 Minutes)
2 practice rounds with empty barbell (45#/35#); (5 Minutes)
3 rounds of 3 reps with increasing weight each round (if needed) 20-30 minutes
A. Snatch Grip (BEHIND NECK) Push Press
---Feet in starting position
Cue: “DOWN AND UP”
Athlete: “Overhead Strength”
B. Overhead Squat
---Feet in landing (Squat) position
—-Straight drop, no sit back
Cue: “SQUAT”
Athlete: “ Core Development”
C. Heaving Snatch Balance
---Feet in landing (Squat) position
---Dip, Drive, Dip w/ fast hands under bar
Cue: “GO”
Athlete: “Fast Hands”
D. Snatch balance w/out DIP
---Feet in starting position (finish in squat position)
---Feet and Hand Speed
—-Light weight, drill pressing under the weight
Cue: “GO”
Athlete: “Fast Hands, Fast Feet”
E. Snatch balance w/ DIP
---Feet in starting position (finish in squat position)
---Feet and Hand Speed
—-Heavy weight, drill pressing under the weight
Cue: “GO”
Athlete: “Fast Hands, Fast Feet”
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