WOD Blog
 | Fri, Jun 19 2020 |  |
| Coach Led Mobility and Warmup Couch Stretch etc | Snatch Technique EMOM | Cookie Monster |
Snatch Technique EMOM
(Weight)
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Set 1: 45% of 1RM Snatch
Set 2: 50% of 1RM Snatch
Sets 3-5: 50-55% of 1RM Snatch
• The 3 positions for the power snatch and squat snatch will be the same:
• 1st Position: High Hang (Pockets)
• 2nd Position: Hang (1 Inch Above Knees)
• 3rd Position: The Floor
• Each complex finishes with 1 overhead squat
• The 4 reps are designed to be completed without letting go of the bar
• These light-moderate percentages are based off your 1RM Squat Snatch
• See below for a demo of each complex
• Complex Demo: https://www.youtube.com/watch?v=iZzZ5Q2Bph8&feature=youtu.be
| Jesse S | 95 Rx | Lots of reps wow | | Lori | 65# Rx | |
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Cookie Monster
(Rounds)
WOD: 'Cookie Monster'
AMRAP 15:
15 Power Snatches 95/65 (65/45)
30 Double Unders
15 Burpees
30 Double Unders
Scoring: Rounds + Reps
| Lori | 4rds + 3 Rx | 55+ rx 45# | | Jesse S | 3+48 reps Rx | | | Curtiss | 4+5 | 75# |
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