More fun with the past Open WODs...
SKILL:
Tall Squat Snatch + 5 second pause at the Bottom + Snatch Balance
* Start with just the Empty Barbell for a few rounds & work up to a light to weight with PERFECT footwork and speed under the barbell...
10-15 minutes...
WORKOUT:
Open WOD 12.2... Sort of...
Complete as many reps as possible in 10 minutes of the following:
5 SQUAT Snatches @ 50% 1RM
5 SQUAT Snatches @ 55% 1RM
5 SQUAT Snatches @ 60% 1RM
5 SQUAT Snatches @ 65% 1RM
5 SQUAT Snatches @ 70% 1RM
5 SQUAT Snatches @ 75% 1RM
5 SQUAT Snatches @ 80% 1RM
5 SQUAT Snatches @ 85% 1RM
... As many reps as possible of SQUAT Snatches @ 90% 1RM with any time remaining...
You must change your own weights on this one and a Power Snatch + Overhead Squat is acceptable, but try to work on immediately squatting under the bar on the catch for as long as you can!
POST YOUR TOTAL REPS COMPLETED & YOUR FINAL SNATCH WEIGHT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
7 comments:
21 Reps, 115#
I caught the 115# in the squat and only power caught plus OHS 2 reps!
Messed with the class wod, but for max weight for 3 reps going up 5% at a time...
105,115,125,135 (Unbroken sets)
145,155,165,175,185,195x1 (Missed 2 along the way bc I'm stupid ;)>)
Post skill/core work:
Emotm for 15 mins:
1st min - 5 unbroken MUs (No misses)
2nd min - 8 Band resisted DL (165-225 with large blue band attached at the hip)
3rd min - :15 L Sit Hold
JVB
30 reps 80#
Dave
31 reps @88#
26 reps @ 55#
Worked up to 50#. Did this at open gym. No time...just practiced technique and did all the rounds.
27 reps, up to 58#
Not my best lift! :(
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