WOD: Thursday 241031

• Coaching Notes

Bringing the scary’s today with the workout “Smoke” for Halloween. This workout is meant to be a two part workout that is done in a back to back fashion. So the plan will be to set this up as if it was one piece today where we start off building to a 3RM Hang Power Snatch on a 10:00 clock and then have a 2:00 transition to the workout for our top level athletes, and create heats with another group starting 2:00 later , then the final group 2:00 after that on the 4:00 mark. This means that the Echo Bike buy-in always has to be done in under 2:00 minutes no matter what in order for the workout to flow appropriately. This is a fun style workout that should create a nice little aerobic pump and help us work on our barbell cycling components today. For the Hang Power Snatch 3RM we are focused on staying quick and dynamic through the hips with a fast turnover and quick pop through the feet as we punch under the bar.

weightlifting:

Take 10:00 minutes to Establish 3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day

metcon: "Smoke"

In 4 mins, for max reps of:

34/25 Bike Calories

9 Power Snatches, 95/65 lbs

7 Hang Power Snatches, 95/65 lbs

Max reps in remaining time Row Calories

Rest 2 mins

-- then --

In 4 mins, for max reps of:

27/21 Bike Calories

9 Power Snatches, 95/65 lbs

7 Hang Power Snatches, 95/65 lbs

Max reps in remaining time Row Calories

Rest 2 mins

-- then --

In 4 mins, for max reps of:

21/17 Bike Calories

9 Power Snatches, 95/65 lbs

7 Hang Power Snatches, 95/65 lbs

Max reps in remaining time Row Calories

Goals: 40/32+ Calories

accessories:

5 rounds for quality of:

Single Arm Ring Plank, L 20 secs/R 20 secs

Sandbag Bear Hug Hold, pick load, 1 min

Kettlebell Front Rack + Overhead Carry, pick load, L 50 ft/R 50 ft