WOD: Friday 231222

• Coaching Notes

We are finishing off our main test lifts today, with the 3RM Front Squat to start things off today before moving into a retest of the workout “Freddy Krueger” to round out our test week. The goal today for the 3RM Front Squat is to end at somewhere around 90% and even 90%+ for some. This is a challenging lift and the focus should be on maintaining a quality front rack position, pressing up through the elbows and driving hard out of the hole. For “Freddy Krueger” we are looking at holding a challenging pace on the run around 5k pace or 88-90% effort before getting into a challenging set of 40 Alternating DB Snatch and 20 Thrusters. We want athletes to choose the same scaling modifications they did Week 1 in order to get a true retest. However it would also be something for athletes if they were lower on the loads and they were able to move up to our Level 3 option and match the same time they did week 1. This is where the coach comes in to challenge athletes to tackle stimulus to the best of their ability.

strength:

15 mins to establish a 3RM Front Squat

metcon: "Freddy Krueger"

For time:

Run, 800 m

40 Alternating Kettlebell Snatches, 50/35 lbs

20 Thrusters, 95/65 lbs

Goal Time Domain: 7:00-11:00

Time Cap: 12:00 minutes

Primary Objective: Complete the workout in under 10:00 minutes

Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters

accessories part a:

Front Rack Walking Lunge 1-1-1-1-1, 15 m

accessories part b:

For quality: 100 Banded Strict Press

accessories part c:

Single Arm Dumbbell Upright Row 10-10-10-10-10

5x 5 reps/side

3030 Tempo