WOD Blog
 | Fri, Jun 5 2020 |  |
| Box Squats | Snatch Technique | Snatch Waves | Opposite Day |
Box Squats
(Weight)
Box Squats
10:00 EMOM
2 Box Squats
* All Sets at 70% 1RM Back Squat
| Clint | 275 Rx | | | Marcus | 275 Rx | | | Curtiss | 235 Rx | 12 in box | | Jesse S | 215 Rx | | | Kevin M | 175 Rx | |
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Snatch Technique
(Weight)
Snatch Technique
2 sets
1 snatch pull
1 low hang squat snatch
1 snatch balance
50% 55% 1RM Snatch
| Clint | 135 Rx | | | Jesse S | 135 Rx | | | Marcus | 115 Rx | | | Kevin M | 65 Rx | |
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Snatch Waves
(Weight)
Snatch Waves
6:00 EMOM 1 Squat Snatch
72% 76% 80%
76% 80% 84%
• Waves'' mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
• Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue
• Essentially - they help you move heavy loads even when you're tired
| Jesse S | 205 Rx | | | Clint | 185 Rx | | | Marcus | 155 Rx | | | Kevin M | 105 Rx | |
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Opposite Day
(Time)
WOD 'Opposite Day'
30-20-10:
Power Snatches 95/65 (65/45)
Box Jump Overs
Directly Into...
10-20-30:
Power Clean and Jerk 95/65 (65/45)
Lateral Barbell Burpees
Scoring: Time
DESCRIPTION
• We'll work through back-to-back couplet workouts that combine an Olympic lift with a 'jumping' bodyweight movement
• You'll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2
• There is no rest between part 1 and 2 - you'll move directly from one to the next
• The format of the workout is designed to allow you to keep moving forward even as volume accumulates - as the barbell and jumping movements get less complex in part 2
| Marcus | 23:33 Rx | | | Clint | 23:35 Rx | | | Jesse S | 24:42 Rx | Sweat fest | | Kevin M | 25:00 +7 Rx | |
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