WOD: Friday 220902
That’s the face of someone who is not 100% confident the bar is going to make it over head. Don’t worry Tony, we’ve all been there.
• Daily Focus
We have a heavy emphasis on the snatch today. What we would like is for those that are intimidated by the snatch is to allow for them to work through a more simple snatch progression, but still have them feel like they are getting something out of the day by learning something new and getting in a great workout. The goal is technique and positions in the complex, while noting that we are getting up to 75%, which will challenge those with higher maxes. We will then go to the floor and work on cycling patterns and efficiency at more moderate loads. The goal today is speed and to focus on keeping the speed up on the rower while still being able to hold positions and cycle efficiently on the barbell.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.
-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.
Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.
-Scale: Same distance on the Ski Erg or double the distance on the Bike Erg. If you want to run today, sub a 400 m run.
Strength:
Complete sets every 2 mins for 10 mins:
1x [ 2 Pause Power Snatches + 1 Hang Squat Snatch ]
1x [ 2 Pause Power Snatches + 1 Hang Squat Snatch ]
1x [ 1 Pause Power Snatch + 1 Hang Squat Snatch ]
1x [ 1 Pause Power Snatch + 1 Hang Squat Snatch ]
1x [ 1 Pause Power Snatch + 1 Hang Squat Snatch ]
Set 1-2: 65% 1RM Power Snatch
Set 3: 70% 1RM Power Snatch
Set 4-5: 75% 1RM Power Snatch
Pause Power Snatches- below knees
MetCon: "Shake & Bake"
For time:
Row, 500/425 m
21 Power Snatches, 95/65 lbs
Row, 500/425 m
15 Power Snatches, 95/65 lbs
Row, 500/425 m
9 Power Snatches, 95/65 lbs
Accessories:
2 rounds, 30 secs per station, for max reps of:
Med Ball Strict Pull-up, 20/14 lbs\
Rest 30 secs
Strict Pull-up
Rest 30 secs
Banded Strict Pull-up
Rest 1 mi
Rotate immediately to the next station, the clock does not stop or reset between stations.