WOD: Friday 221014

"My Mama says that alligators are ornery because they got all them teeth and no toothbrush."

• Daily Focus

We are starting off today with a little touch-and-go power snatch EMOM to prime the system for the workout as well as develop some speed and power. The goal here is to get to something heavy for the day for touch-and-go reps. A note that we really want to watch for the set-up position as we go into that next rep in touch-and-go fashion. We will then hit “Waterboy,” which was a workout from our Masters track a couple weeks back. This will fall in line with the progression we have been hitting with our Friday workouts.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Snatches (Weightlifting): Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.

-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.

Power Snatches (Conditioning): 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.

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Weightlifting:

Every 1 min for 8 mins.

3 Power Snatches, pick load

Touch-and-go reps. Start at 60% 1RM and increase.

MetCon: "Waterboy"

For time:

12 Power Snatches, 155/105 lbs

24 Chest-to-bar Pull-ups

9 Power Snatches, 155/105 lbs

18 Chest-to-bar Pull-ups

6 Power Snatches, 155/105 lbs

12 Chest-to-bar Pull-ups

3 Power Snatches, 155/105 lbs

6 Chest-to-bar Pull-ups

Time domain: 5-8 mins

Time cap: 10 mins

Accessories:

4 rounds for max reps of:

Supinated Chin Over Bar Hold, 15 sec

Max rep Dumbbell Curls, 25/15 lbs

Rest 1:30