WOD: Tuesday 240611

Let’s fill that PR board up this week folks!

• Coaching Notes

We are getting into a fun day today centered around the Snatch! The focus will be on getting to a heavy of the day with the complex of Power Snatch + Squat Snatch, leading into a single on the Squat Snatch to finish. The idea here is that we keep pulling for Power and then get into heavier full Squat Snatches once we have maxed out our capacity on the Power Snatch. Expect this to help transfer energy and prime the nervous system for a good day on the barbell. We will then transition to the workout today where we will be hitting a CrossFit Benchmark WOD “Ingrid”. We should brief and have athletes practice some reps here after the Snatch session in order to really get athletes fired up and ready to hit this workout to the best of their ability.

weightlifting:

Every 1:30 for 18 mins.

1x [ 1 Power Snatch + 1 Squat Snatch ]

Starting @ 70% of Power Snatch.

metcon: "Ingrid"

10 rounds for time of:

3 Snatches, 135/95 lbs

3 Bar Facing Burpees

Goal: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Accessories:

4 rounds for quality of:

Single Arm Overhead Carry, pick load, L 100 ft/R 100 ft

Paloff Hold, L 30 secs/R 30 secs

20 Renegade Rows, pick load