WOD: Thursday 210513
The workout for today looks quite interesting. Start a little bit lighter than you want to. You can always add a bit more weight on your later rounds. Get after it!
Whiteboard Brief
- Strength: Try to increase your weight from last week's front Squat effort by a few lbs. "Elbows up AND out" is a great cue to make sure that you have your upper back in the best possible position in your Front Rack. Screw your feet into the floor, and keep the arches of the feet elevated so that we can make sure the glutes are being engaged effectively. Box Jumps should be as explosive as possible.
- Metcon: Today's WOD is a "Death by" format, but increasing in weight every 2:00 rather than reps. you should have an idea of what the heaviest weight is you'll be able to hit based on your warm-up, so plan accordingly. Don't press-out on the Power Snatch, we want to make this movement more of an explosive hip drive and catch instead of more of a shoulder press. Try to keep your knuckles facing front as long as possible.
Front Squat + Seated Dynamic Box Jumps
4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00
- Goal: Exceed last week's Front Squat weight by 5%.
Power Snatch
Take 6-8 minutes with sets of 2 Power Snatches warming-up to final weight for Metcon
EMOM
"Death by format" - increasing weight every 2:00 as long as possible:
2 Power Snatch
2 Overhead Squat
4 T2B
- Goal: Complete 8-10 rounds. VERY hard effort as you get into the later rounds.
- Score = final weight.
L2: (Hanging Straight Leg Raises or Knee Raises)
L1: (2 Single Arm Power Snatch + 2 Single Arm Overhead Box Squat 30/20) (6 Weighted V-ups)
Glute Hip Thrust - BW
0/4 x 10-12. Rest 60s.