WOD: Tuesday 230110
No Snatches today, but I thought this was just too cool of a picture of Kari to not use.
Workout Notes:
• Daily Focus
Today we are working into a little power clean and push jerk EMOM with the focus of building into the weight range of 85-90% 1RM for 3 singles to finish off the EMOM. We will then adjust loads down to a working weight that can allow you to hit quick singles or even a few sets of 3 touch-and-go reps. This workout is meant to simulate the style and few of an Open workout by combining a challenging load on the power clean and push jerk + a high heart rate movement with the burpee box jump overs.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Power Clean & Push Jerks: These can be done as short touch-and-go reps or done as quick singles. We want to focus on a good set-up position on each rep with the chest staying tall. The bar coming through the hip and then catching in a quality position before pushing into the push jerk.
-Scale: We want to move to a hang position for the clean and lower the weight in order to make this more approachable and limit any issues off the floor.
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.
Weightlifting:
Every 1 min for 12 mins do:
Power Clean & Push Jerk 1x2 at 65% 1RM
Power Clean & Push Jerk 1x2 at 65% 1RM
Power Clean & Push Jerk 1x2 at 70% 1RM
Power Clean & Push Jerk 1x2 at 70% 1RM
Power Clean & Push Jerk 1x1 at 75% 1RM
Power Clean & Push Jerk 1x1 at 75% 1RM
Power Clean & Push Jerk 1x1 at 80% 1RM
Power Clean & Push Jerk 1x1 at 80% 1RM
Power Clean & Push Jerk 1x1 at 85% 1RM
Power Clean & Push Jerk 1x1 at 85% 1RM
Power Clean & Push Jerk 1x1 at 90% 1RM
Power Clean & Push Jerk 1x1 at 90% 1RM
metcon: "Heat"
Complete as many rounds as possible in 8 mins of:
3 Burpee Box Jump Overs, 24/20 in
3 Power Clean & Push Jerks, 155/105 lbs
6 Burpee Box Jump Overs, 24/20 in
3 Power Clean & Push Jerks, 155/105 lbs
9 Burpee Box Jump Overs, 24/20 in
3 Power Clean & Push Jerks, 155/105 lbs ...
Continue adding 3 Burpee Box Jump Over reps each round until time expires.
Accessories:
4 rounds for quality of:
7 Supine Ring Pull-ups
10 Deficit Parallette Push-ups
8 L/8 R Half Kneeling Kettlebell Chop + Lifts, pick load