WOD Blog
 | Mon, Aug 17 2020 |  |
| Mon Aug 17 2020 | Mon Aug 17 2020 Squat Snatch Stamina | Mon Aug 17 2020 Back Squat | Over and Out |
Mon Aug 17 2020 Squat Snatch Stamina
(Weight)
OLY WARMUP W COACH
5 Snatch Deadlifts
5 Hang Snatch High Pull
5 Snatch Grip Push Press
5 Drop Snatch
Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Week #3 of 3
We are looking to build on the previous two weeks with a new personal best for this piece.
Use the same weight for all 5 sets
| Clint | 145 Rx | | | Blake S | 100 Rx | | | Kevin M | 95 Rx | | | Bryson | 95 Rx | | | Marcus | 95 Rx | | | Bailey | 75 Rx | | | Scott Ande | 65 Rx | | | Brenna | 65 Rx | | | Kerop Ma | 55 Rx | | | Kelila | 35 Rx | | | Mark E | recovery | | | Lori | legends comp prep | |
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Mon Aug 17 2020 Back Squat
(Weight)
Back Squat
10 Rep Max
• The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.'
• Sample warm up based on 10 rep max back squat: 10@45%, 5@60%, 3@90%, 10@100% =5-10#
• Focus on keeping a good bracing position and your entire shoe flat on the floor.
• We want to keep four points of contact between the floor and our feet.
o Inside and outside ball of our foot.
o Heel down
o Big toe pressed into the floor.
| Marcus | 317x9 Rx | | | Clint | 315 Rx | X 9 reps | | Blake S | 275 Rx | | | Bryson | 225 Rx | | | Kevin M | 210 PR! Rx | | | Scott Ande | 185 Rx | | | Brenna | 185 Rx | | | Mark E | 155 Rx | | | Kelila | 150x9 Rx | | | Bailey | 150 Rx | | | Kerop Ma | 65 Rx | | | Lori | legends comp prep | |
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Over and Out
(Time)
WOD 'Over and Out'
For Time: 10:00 TIME CAP
20 Power Snatches 95/65 55+(65/45)
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches
• This sprint style chipper workout combines three light barbell movements with a simple bodyweight movement
• The intended time range for this workout is between 5-10 minutes
| Clint | 9:43 Rx | | | Mark E | 10 | 90 reps, pvc for OHS and Snatch |
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