WOD Blog
 | Mon, Dec 7 2020 |  |
| Mon Dec 7 2020 | Mon Dec 7 2020 Stamina Squats | Mon Dec 7 2020 Snatch technique | All That |
Mon Dec 7 2020 Stamina Squats (Weight) Stamina Squats On the Minute x 12 (6 Rounds): Min 1 - 3 Front Squats Min 2 - 6 Back Squats Stimulus Single barbell, loaded throughout at 63% of our 1RM Front Squat - Week 3, reducing reps, while increasing percentage across
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Mon Dec 7 2020 Snatch technique (Weight) Olympic Technique 5 Sets: Snatch Deadlift to Knees Snatch Deadlift to Pockets Snatch Pull 2 Power Snatches Rest as needed between sets. Complexes do not need to be unbroken, however, let's move with a purpose. Stimulus Percentages based on 1RM Snatch: Set 1 - 40% of 1RM Snatch Set 2 - 45% of 1RM Snatch Set 3 - 50% of 1RM Snatch Set 4 - 55% of 1RM Snatch Set 5 - 60% of 1RM Snatch - Focus today is on our bar path from the floor. - We'll 'confirm' the bar path through two full power snatches at the end of the complex. - No need to touch-and-go reps here... all about technique here.
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All That (Time) 'All That' For Time: 15 Power Snatches, 15 Overhead Squats 12 Power Snatches, 12 Overhead Squats 9 Power Snatches, 9 Overhead Squats ... Directly into: 35/25 bike or 50/35 row or 600m run ... Directly into: 9 Power Snatches, 9 Overhead Squats 12 Power Snatches, 12 Overhead Squats 15 Power Snatches, 15 Overhead Squats Barbell - 75/55 65/45
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