Lifting and another Open WOD variation...
Open starts on Thursday!!
POWER/SKILL:
Complete the following sequence for MAX LOAD with 90% perfect technique:
3 position Power Snatch
- Rep 1 - High HANG Squat Snatch
- Rep 2 - Above Knee HANG Power Snatch
- Rep 3 - Squat Snatch From the Floor
20 minutes for this one...
WORKOUT:
You will have 2 minutes to complete the following:
2 rounds:
6 Overhead Squats (103#/155#)(70-75% of your best Snatch)
6 Chest 2 Bar Pull Ups
.... If you successfully finish 2 rounds in 2 minutes, then you will proceed to...
2 rounds:
8 Overhead Squats (103#/155#)
8 CTB Pull Ups
.... If you successfully finish these 2 rounds in 2 minutes, then you will proceed to...
2 rounds:
10 Overhead Squats (103#/155#)
10 CTB Pull Ups
... Continue this pattern of adding 2 reps onto each movement as long as you beat the 2 minute cutoff...
Scale weights and pull ups, as needed, but the reps can not be scaled on this one...
There will be a 10 minute (5 round cutoff on this one)
POST YOUR BEST WEIGHT FOR THE SNATCH AND TOTAL REPS COMPLETED FOR THE WORKOUT TO COMMENTS
7 comments:
145#
91 reps (135#)
98# for skill PR for 3 reps
Workout 42 reps at 73# (unassisted chin over bar pull ups)
45# snatch work
49 reps-- 45# OHS
Old man hips and knee return :$
Skills:
Bar MUs, HS holds, Box pistols
3 pos snatch (even all power catches hurt the hip on landing :( )
- Only up to 175... Right hip just wasn't having it...
As long as I kept a ridiculously close stance OH squats felt ok so...
Class WOD:
6 OH Sq (155)
6 CTB Pull Ups
2 rds in under 2 mins (Took 1:10 to complete)
8&8 (1:35)
10&10 (1:55)
1 rd of 12 and 12... Grip and shoulders were toasted...
- 120 total reps
Post wod skill and hamstring work:
30 Russian KB Swings (53#)
30 Unbroken DUs
20&20 and 10&10
-2:48
JVB
90#
50 reps, kipping pull ups
130# (Squat Snatch PR)
53 @ 105#
130# (Squat Snatch PR)
53 @ 105#
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