WOD Blog
 | Tue, Jun 23 2020 |  |
| Tues June 23 2020 | Tues June 23 2020 Snatch Technique | Gymnastics Capacity | Hot Route |
Tues June 23 2020 Snatch Technique
(Weight)
Snatch Technique [A]
On the 1:30 x 3 Sets:
2 Snatch Drops
2 Tall Snatches
35% 40% 45%
• The first part of todays Snatch Technique work will train us to get under the bar quickly
• Both movements start at full extension and focus on a fast, aggressive drop.
• Note that there is no dip and drive with the legs to elevate the bar - the only motion is down
• These loads are designed to be very light, so adjust percentages as necessary
• Complex Demo: https://www.youtube.com/watch?v=qCDlm3ej8-E&feature=youtu.be
Snatch Technique [B]
On the 2:00 x 3 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
55% 60% 65%
DESCRIPTION
• We'll increase our loading in the second part of Snatch Technique work
• ''Low Hang'' is defined as just below the knee
• The focus of this piece is to keep the bar close to the body as your navigate the knees
• These 4 reps are designed to be completed without letting go of the bar
| Marcus | 65,95 Rx | | | Lori | 65 Rx | | | Jesse V | 55 Rx | |
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Gymnastics Capacity
(Time)
Gymnastic Capacity
18-15-12-9:
Kettlebell Swings 53/35 35/26
After each round:
5 Kipping HSPU
1:00 of Handstand Walk Practice
• Your score is the total time it takes to finish the 5 rounds
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Hot Route
(Time)
WOD “Hot Route”
For Time:
Buy-In: 800m run
Directly Into 2 Rounds:
50' Single Dumbbell Overhead Walking Lunge (Left) 50/35 35/20
50' Single Dumbbell Overhead Walking Lunge (Right)
20 Alternating Pistols (see below for subs)
10 Devil’s Press 50’s/35’s 35's/20's or 15 Burpee Box Jumps 24/20
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
• You’ll lock out 1 dumbbell overhead for this walking lunge
• Complete 50 feet on one arm before switching to the other
• This should be a challenging weight that allows you to complete these 50 foot segments with 1 break
• Make sure the back knee kisses the floor and the lower body reaches full extension between steps
DEVIL’S PRESS
• The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch
• The chest should make contact with the floor between the dumbbells on each rep
• You’ll swing the bells overhead without pausing at the shoulders
• This is meant to be a very challenging weight for this movement
• Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)
• Devil’s Press: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be
SUBS
PISTOLS Reduce Reps 90 Seconds of Practice Single Leg Squats to Box or Bench
| Marcus | 10:55 Rx | | | Lori | 11;32 | 400 m run. Assisted pistols 20# | | Curtiss | 11:49 | 50# lunge, 35 # DP, pistols |
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