WOD: Wednesday 231213
#WeightliftingWednesday
• Coaching Notes
We've got another exciting one lined up for today, aiming to conquer a progressive Snatch sequence followed by some demanding efforts on the Bike.
In the Snatch progression, our focus is on priming athletes' systems and positions to achieve maximum extension while keeping the bar close. We'll kick things off with the Muscle Snatch flowing into the Hang Power Snatch. Next up, we'll transition into the Hang Squat Snatch, emphasizing the conversion of that powerful hip extension into speed and a quick descent under the barbell.
As for the Bike options today, any style goes, but the key is to go all out for maximum effort. We had a similar setup earlier in this cycle with Row Sprints, and now we're taking on more extended challenges on the Bike. Be mindful of the extra 30 seconds on the Bike compared to our previous rowing workout might feel like a lot longer of an effort, so exercise caution not to go too hot in the initial interval. A hard 1:30 effort packs a significant punch and can be challenging to recover from, so pace yourselves wisely.
weightlifting a:
Complete sets every 1:30 mins.
1x [ 1 Muscle Snatch + 2 Hang Power Snatches ]
1x [ 1 Muscle Snatch + 2 Hang Power Snatches ]
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]
weightlifting b:
Every 1:30 for 7:30.
3 Hang Squat Snatches, pick load
metcon: "Hot Water"
Tabata Bike Calorie
The Tabata interval is 1:30 of work followed by 3 mins of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.
Goal: 40/28+ Assault Bike Calories/set
Primary Objective: Maximum total calories accumulated
Secondary Objective: Consistency across within 3 +/- Calories
accessories:
Every 1 min for 8 mins, alternating between:
10 Kettlebell Front Rack Box Step-ups, pick load, 24/20 in
12 Feet Elevated Parallette Push-ups