WOD: Friday 250228

Happy first Open workout! Good luck to you all!

•Coaching Notes

Friday Alternate Workout, Feb 28th (Will have the full Open workout written up as soon as it’s announced)

Athletes will begin with a Power Snatch session, working through progressive percentages based on their 1RM. The goal with this piece is to keep touches on form and efficiency in the Power Snatch at more moderate percentages without overloading the body.

Athletes can choose to cycle the barbell or perform single repetitions, depending on their comfort level and training focus. Emphasis should be placed on maintaining proper mechanics, strong bar path, and efficient turnover at heavier loads. Coaches should monitor for fatigue-related form breakdown and encourage strategic rest between reps where needed.

Following weightlifting, the class will transition into “Knope”, an 8:00 AMRAP featuring 10 burpees, 15 American kettlebell swings and 25 Abmat sit-ups. This is a high-intensity, fast-paced workout designed to test conditioning and core endurance. Athletes should aim for unbroken kettlebell swings and steady pacing on burpees and sit-ups. The goal is to keep moving efficiently throughout the entire 8 minutes, avoiding unnecessary rest. Coaches should encourage athletes to focus on breathing control and efficient movement transitions to maximize their score.

weightlifting:

Go every 2 mins.

Power Snatch 1x10 at 55% 1RM

Power Snatch 1x8 at 60% 1RM

Power Snatch 1x6 at 65% 1RM

Power Snatch 1x4 at 70% 1RM

Power Snatch 1x2 at 75% 1RM

metcon: “Knope”

Complete as many rounds as possible in 8 mins of:

10 Burpees

15 Kettlebell Swings, 53/35 lbs

25 AbMat Sit-ups

Accessories:

3 rounds for quality of:

Hollow Hold, 20 secs

Side Plank, 1 min

Forearm Plank Hold, 1 min