WOD: Tuesday 210817
It was fun having an impromptu 1-on-1 session with you last Monday Jesse. Thanks for keeping me busy.
WHITEBOARD BRIEF
- Strength: Building on last week's barbell complex, 3 reps of each movement in the Power Snatch, Hang Power Snatch and Overhead Squat. Try to use your lats to stabilize the bar instead of shrugging up into it with your traps. If you are limited in mobility in the Overhead Squat, move as low as you feel can safely and don't worry about going to parallel if it means sacrificing your form/position.
- Metcon: Classic CF Benchmark Annie, last performed on 12/06/20. Keep the wrist and shoulder relaxed on the Double Unders.
POWER SNATCH + HANG POWER SNATCH + OVERHEAD SQUAT
3x2 (1+1+1)
3x1 (1+1+1)
Take 3 warm-up sets, then complete 3 work sets every 2:00 mins.
- Build to moderately challenging weight for the complex.
L1: 5 Single Arm Power Snatch + 5 Single Arm Overhead Box Squat *complete on the weaker side first, then progress to the stronger side.
"ANNIE"
50-40-30-20-10
Double Unders
Butterfly Sit-ups
- Goal: Tough pace, shoot for a 5-10s PR
* Last tested 12/06/20
L1: (Single Unders)
PINCH GRIP FARMER CARRY
AMRAP 5:
Max 60 ft trips.