WOD Blog
 | Wed, Jan 10 2024 |  |
| Strength Accessory Wed Jan 10 2024 | Snatch Complex Wed Jan 10 2024 | Marston |
Snatch Complex Wed Jan 10 2024
(Weight)
3 sets
1 squat snatch
1 low hang squat snatch
1 high hang squat snatch + 2 second pause on bottom
stay at 70% 1RM Snatch
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Marston
(Rounds)
AMRAP 20:
1 Deadlift 385/275 275/185 or 85% 1RM
10 Toes to Bar
15 Bar-Facing Burpees
SCORE: Rounds + Reps.
- Focus on a solid setup position for each deadlift. Brace the midline and use the legs a lot.
- 1-2 sets on the toes to bar. Spend as little time resting as possible before each set.
- Find a steady pace on the burpees. The goal is just to stay moving.
- Aim for consistency each round. Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing ...
| Lori | 6 + 18 Rx | 255# Did this on Thursday Jan 11 | | Kelila | 5 + 6 Rx | 255# did this on thurs jan 11 | | Blake S | 8 + 22 | 315# did this on thurs jan 11 | | Jesse V | 5 + 13 | 215# did this on thurs jan 11 |
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