WOD: Monday 230220

So, how are we feeling after the first Open Workout?

• Daily Focus

The focus is on the snatch today getting athletes to feel the drive off the floor and into the hip with the bar staying close while working on a quick turnover into the catch. By starting off with a power + squat variation we are able to tap into the drive phase a little more before transferring the focus to the turnover and catch in the squat variant. We then will move into a challenging conditioning workout with the focus on leg stamina and cycle speed. For athletes that aren’t as well versed in the snatch we would like them to focus on the hang power snatch and add an overhead squat in order to focus on the snatch first and then move into a controlled overhead squat with quality form which will yield huge benefits when we transition to the workout of the day.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Snatch: 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.

Snatch: 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: For the snatch today 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.

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Olympic weightlifting:

Every 1:30 for 7:30 do:

[ 1 Power Snatch + 1 Squat Snatch ] 5x1, using same weight per set Squat Snatch

1 Squat Snatch, 80+% 1RM

Metcon: "Nobu"

With a continuously running 12 min clock perform:

36 Double Unders + 12 Overhead Squats, 95/65 lbs in the first 2 mins

36 Double Unders + 16 Overhead Squats, 95/65 lbs in the second 2 mins

36 Double Unders + 20 Overhead Squats, 95/65 lbs in the third 2 mins ...

Continuing this until failure or completion of 6 rounds (36 Double Unders + 32 Overhead Squats).

Complete 4+ rounds.

Accessories:

3 rounds for quality of:

5 Pause Snatch High Pulls, pick load

5 Seated High Box Jumps

20 Banded Face Pulls