WOD Blog
 | Mon, Aug 10 2020 |  |
| Mon Aug 10 2020 | Mon Aug 10 2020 Snatch | Mon Aug 10 2020 Back Squat | Granola Bar |
Mon Aug 10 2020 Snatch
(Weight)
Snatch Technique Complex Warmup with Coach
2 Sets:
3-Position Snatch
1 Pausing Overhead Squat
1 Snatch Balance
50% 1 RM Snatch
This lighter weight technique complex will work an aggressive turnover with the upper body, balance in the receiving position, and speed under the bar.
These 5 reps are designed to be completed without putting the bar down
Squat Snatch Stamina
5:00 EMOM:
5 Touch-and-Go Squat Snatches
65% 1 RM Snatch
• Today marks week 2 of 3 in this progression
• We'll look to gradually build over the coming weeks
• Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
• Use the same weight for all 5 sets
| Clint | 130 Rx | | | Daniel St | 95 Rx | | | Kevin M | 95 Rx | | | Bryson | 85 Rx | | | Lori | 70 Rx | | | Scott Ande | 65 Rx | | | Steve L | 65 Rx | | | Kerop Ma | 45 Rx | | | Kevin T | 45 Rx | | | Jessica N | 35 Rx | | | Mark E | 35 Rx | | | Carmen | 25 Rx | |
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Mon Aug 10 2020 Back Squat
(Weight)
Back Squat
12 Reps @ 95% of 10RM Back Squat
6 Reps @ 100% of 10RM Back Squat
3 Reps @ 110% of 10RM Back Squat
| Steve L | 335 Rx | | | Clint | 310 Rx | | | Bryson | 255 Rx | | | Daniel St | 245 Rx | | | Kevin M | 225 Rx | | | Lori | 215 Rx | | | Scott Ande | 175 Rx | | | Mark E | 165 Rx | | | Kevin T | 165 Rx | | | Jessica N | 125 Rx | | | Carmen | 125 Rx | | | Kerop Ma | 85 Rx | |
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Granola Bar
(Rounds, Rx+)
WOD 'Granola Bar'
12:00 AMRAP:
7 Chest to Bar Pull-ups RX+ BMU
7 Lateral Burpees over Bar
7 Clusters 95/65 RX+ 135/95 55+ 75/55
7 Lateral Burpees over Bar
• Today's workout will bring us through large ranges of motion in gymnastic and weightlifting movements
• The intended scoring range for this workout is between 4-6 rounds
• This works out to a round every 2-3 minutes
LATERAL BURPEES OVER BARBELL
• You can jump up or step up off the floor
• There is no need to reach extension when jumping over the bar
CLUSTERS
• Clusters are also known as Squat Clean Thrusters
• The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions
• Note that there is no re-bend of the knees overhead in the thruster portion of the movement
• Choose a weight that allows you to clear this station in right around 1 minute
Clusters: https://youtu.be/FA9gWkwr26o
| Clint | 2 Rds + 19 Rx+ | | | Kevin M | 4 rds + 7 Rx | 95# | | Daniel St | 4 rounds Rx | 135lbs clusters, C2B | | Lori | 4 rds Rx | 65# | | Bryson | 3 rds + 24 Rx | 95# | | Jessica N | 3 rds + 16 | 35# band | | Kerop Ma | 3 rds + 14 | 65# band | | Scott Ande | 3 rds + 10 | 75# C2B | | Carmen | 3 rds + 7 | 35# band | | Kevin T | 3 rds +7 | 75# | | Mark E | 3 rds + 2 | 75# band |
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