Super Youth
(A) Warm Up Technique then OHS
(B) Individually Run 800m THEN 15-10-5 Power Snatch 40/30kg Pullups Front Squat 40/30kg
Beginner/Intermediate
(A) Warm Up Technique then Snatch
(B) Individually Run 800m THEN 15-10-5 Power Snatch 40/30kg Pullups Front Squat 40/30kg
Advanced
(A) Snatch In 12min find a Heavy single THEN Take 65-75% Perform a Triple OTM x 4 sets
(B) Individually Run 800m THEN 15-10-5 Full Snatch 50/35kg Pullups Front Squat 50/35kg
Focus- (A) A heavy Single is not a 1rm. Focus on the limitations of your movement (B) Technique=Efficiency=Faster Times
(A)PB Snatch 75kg!
ReplyDelete(B)Completed in 18:13 Very tough tonight especially in this heat, great WOD to finish the week!
Snatch.. Worked up too 70kg's
ReplyDeleteEMOTM was at 60 kg's.. Was loading my bar at 50kg's till Jody so kindly up the ante for me too 60kg's.. These triples are killers but happy i didnt get any misses again..
WOD R'xd Not sure of my time but was about a min or so behind Luke. Was a very tough WOD and i showed signs of crumbling till i got my shit back together again..
Been a good week and about to finishing off with a sat session..
A) Heavy Single 50kg
ReplyDeleteB) WOD @ 40kg DNF
Completed Snatch Rnd 2
Struggled with poor mobility tonight.