WOD: Tuesday 230815
Congrats to everyone filling up the PR board! Let’s take those numbers and keep building!
• Coaching Notes
Today, is about some technique work on the Snatch with our 3-position Snatch as well as some barbell cycling from the floor with the Echo Bike, which should bring on some “Fran Lung” vibes. The goal today is to work our positions and hit some technically sound lifts at the mid-thigh, low hang and from the floor. This style 3-position work will help engage the hamstrings and keep us over the bar and pushing through the ground longer. We will then drop the load and look for weights that can be maintained close to unbroken. The combo of the bike with the Power Snatch will provide a powerful punch for the quads and the lungs as a good finisher to the day.
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• Primer
3 rounds for quality (empty barbell) of:
Hang Power Snatch
Snatch Balance
Low Hang Squat Snatch
-- then --
3 rounds for quality of:
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Increasing loads to working weight.
We want to touch on quick turnover and snappy feet into the catch with this primer. The first part will work that with an empty barbell with the focus on speed and being “punchy.” We will then load some weight on the bar and work into more technical capacity with a similar complex to the actual complex of the day. This one will start higher in the hip with the focus on a vertical dip and drive from the hip and keeping the bar close into the squat.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. We can sub an Assault Bike and adjust the Calories to 24/18, 18/13, 12/8.
-Power Snatch Cycling: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can go to Hang Power Snatches and or lighten the load. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.
weightlifting:
Every 1:30 for 9 mins:
1x [ 1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch ]
Set 1: 60%
Set 2: 60%
Set 3: 65%
Set 4: 65%
Set 5: 70%
Set 6: 70%
metcon: "The Hurricane"
For time:
24/18 Bike Calories
21 Power Snatches, 75/55 lbs
18/13 Bike Calories
15 Power Snatches, 75/55 lbs
12/8 Bike Calories
9 Power Snatches, 75/55 lbs
15 Power Snatches, 75/55 lbs
18/13 Bike Calories
21 Power Snatches, 75/55 lbs
24/18 Bike Calories
Time cap: 15 mins
Goal time domain: 11-15 mins
accessories:
4 rounds for quality of:
8 Barbell Cuban Press, pick load
10 L/10 R Single Leg GHD Hip Extensions
Reverse Sled Drag, pick load, 100 ft