2 Positions on Snatch today; keep the load light - moderate (50ish% 1RM Snatch). Your main focus should be on technique, and speed. Commit to getting under the bar, and be confident you will catch it.
Every Minute On the Minute for 10 Minutes:
Rep 1: Mid-thigh Hang Snatch
Rep 2: Just-below-kneecap Hang Snatch
*Drop the bar between reps, and save your grip… it's Skill Work, so focus on technique every.single.rep. All reps are to be caught in the Power position (non-squat). Speed is the word. :-)
Then, the reason you saved your grip…
"DT"
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
**10 Minute Cut-off**
*Use 75% of your 1RM Push Jerk as a reference for scaling, if you aren't able to go RX'd, or you can't get reasonably close to finishing going RX'd. You should get through 3 - 4 rounds at least, so pick your weight accordingly.
Post Workout Extras (if there's time, or on your own):
3 Minutes Total Time:
20 Seconds Front Plank Hold
20 Seconds Left Side Plank Hold
20 Seconds Right Side Plank Hold
14 comments:
5 reps left in round 4, 95#
9:39 rxd
Did this WOD last year on 5/22/13 and got 13:27. Huge PR!
3 rounds + 7 cleans @ 135#
Wow, Jordan! Amazing progress! I hope to be able to look back like that on a workout someday.
3 rounds + 12 deadlifts @ 135#
4 rds plus 13 reps @ 125#
Eric
3 rds + 6 cleans @ 73#
6:35 @ 35#
Ok so I went a little to light
4 rds + 14 reps @ 73#
Katherine
4 rounds + 1 Push Jerk @ 115#
9:16 at 73#. Felt good about this one!
8:51 rx'd
(@ CF Sarpy Co. SO)
4 rds +5 @ 135#
4 1/3 + 3 cleans rxd
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