WOD: Tuesday 231114

We made you think really hard during to workout yesterday, so here is a nice, straight forward, SUPER easy one for y’all today.

• Coaching Notes

Today, we are working our way into our Snatch progression by continuing with our Pause Snatch from below the knee + Snatch. This is the same complex we did week one, but we are increasing percentages. By coming back to this exact same complex we will help athletes develop these positions even better and help the coaches because now the athletes have a better understanding of it, so coaches can coach even more rather than just teaching the Pause Snatch. What we have done differently today is add on 4 extra sets of Snatches, but have included Snatch Pulls. These will reinforce better mechanics and strength off the floor and is especially good for athletes that get out of position because they are so focused on getting under the bar or overhead that they lose the mechanics from the floor to the hips. Specifically the floating snatch pulls will develop better tension in the hamstrings and teach athletes positions as we move to the floor.

We will then hit a purely monostructural piece with a 1:00 minute Row every 3:00 minutes. This will allow athletes to rotate in with a partner or in groups of 3. If in groups of 3, allow 10 second transitions so that it is more like every 3:20 than every 3:00. I would much rather see the all out effort for the minute over the shortened rest with transitions between athletes. A note here that athletes whom are not as strong should move to the level 1 option of 90 seconds on and 90 seconds off to allow for a greater stimulus here because they do not have the capacity to hit the 1:00 minute efforts the same as our stronger athletes.

weightlifting Part a:

Every 2 mins for 10 mins.

1x [ 1 Pause Low Hang Snatch + 1 Snatch ], pick load

Set 1: 65% 1RM Snatch

Set 2: 70% 1RM Snatch

Set 3: 75% 1RM Snatch

Set 4: 80% 1RM Snatch

Set 5: 80%+ 1RM Snatch

weightlifting part b:

Every 2 mins for 6 mins.

1x [ 1 Snatch Pull + 3 Floating Snatch Pulls ], pick load

Metcon: "The Deep End"

Each for distance:

Row, 5x 1 min

Rest 2 mins between efforts.

Primary Objective: Complete 300/270 + Meters on the Rower Each Set

Secondary Objective: Hold roughly the same amount of meters each set for all 5 sets. This takes some pacing understanding and knowledge about yourself

accessories part a:

Every 1 min for 6 mins.

1x [ 2 Hang Muscle Snatches + 2 Snatch Grip Push Press ], pick load

Accessories Part b:

Bent Over Barbell Row 10-10-10-10