WOD: Monday 230206

Great work from all of those who competed in the Valentine’s Day Massacre (scary) over the weekend!

• Daily Focus

We are tackling some increasing loads with decreasing reps on the Snatch today while working in an EMOM format that should help to improve repeatability at higher loads. The final 4 singles at 85% 1RM will be good efforts to hit on the 1 min and have athletes focus on how clean they can keep each single. We will then move into a fun little midline burner with a triplet of wall walks + burpee box jump overs + toes-to-bars. The combo here and rep scheme should stay fast. We are having that 2 min rest period to allow enough recovery in order to try to repeat the same score from round 1-3.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Snatches: 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: We can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

weightlifting:

Complete as:

Every 2 mins for 10 mins do: 5 Snatches, 75% 1RM

-- then --

Every 1:30 for 4:30 do: 3 Snatches, 80% 1RM

-- then --

Every 1 min for 4 mins do: 1 Snatch, 85% 1RM

This session is not touch-and-go. Have all your weights ready to go, this will help save time loading and maximize resting.

metcon: "Scarlet Begonias"

For 3 cycles, AMRAP in 3 mins of:

3 Wall Walks

5 Burpee Box Jump Overs, 24/20 in

7 Toes-to-bars

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Accessories:

4 rounds of:

10 Press Walks

Max effort Ring L-Sit