WOD: Wednesday 241218

I’m sure the weather will be nice to go for a light jog today.

• Coaching Notes

We are getting into a technical component today that is meant as a barbell primer for the day with some focus work on turnover and speed through the middle. This will feel highly technical for some, so staying with the empty barbell will be how we tackle this and for others they may be able to bring some load to the barbell and feel some positions that will enhance their ability to cycle a barbell better as well as get to new max lifts. This is the style and focus we want to bring to this proportion of the day.

We will then get into a fun workout with the entire workout centered around Touch N’ Go Power Snatches and the ability to load and move effectively through here. The workout will be scored by the sum total of the load that is on the bar on each set of TnG Power Snatches and this means that some will decide to stay light and then run a little faster to get another set in, while some will run slower and work for heavier loads on the barbell. This way the workout can reward both the fast runner and the one who lifts the most weight.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Tall Power Snatch + 2 Snatch Grip Push Press + 3 Hang Power Snatches ], pick load

metcon: "Rainbow Road"

As many reps as possible in 20 mins of:

Run, 400 m

10 Power Snatches, pick load

accessories:

Every 1 min for 12 mins, alternating between:

Plate Hop, 40 secs

2 L/2 R x [ 1 Single Leg Hop + 1 Broad Jump ]

3 Box Jumps, pick height