WOD
Monday 09.07.2020
POSTED ON September 6, 2020
Monday | 09.07.2020
Monday 09/07
Happy Labor Day! The gym is open from 8-1 with the only CF class at 8.30. Get out and enjoy the day with Family and Friends.
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min easy bike
5 updowns
5 broad jumps
**Workout Prep**
3 rounds
3 muscle snatch (empty bar)
3 power snatch (empty bar)
3 overhead squats (empty bar)
3 squat snatch (empty bar)
– into –
2-3 mins working up to opening weight
Workout: Min 15-55
Every min (5 mins)
5 Squat Snatch (55-65%)
– Rest 2 min –
Every min (5 mins)
3 Squat Snatch (65-75%)
– Rest 2 min –
Every 30 secs (5 mins)
1 Squat Snatch (80%+)
* No adding weight during sets
* First set should be touch and go and middle section singles
* Target time each set: 15-30 secs:
* Time cap: 30 secs
* The Scaling aim is for athletes to maintain good form and be able to lift comfortably. Scale weight and movement to meet the stimulus.
* Scaling option
Every min (5 mins)
5 Power Snatch (55-65%)
– Rest 2 min –
Every min (5 mins)
3 Power Snatch (65-75%)
– Rest 2 min –
Every 30 secs (5 mins)
1 Power Snatch (80%+)
* No adding weight during sets
* First set should be touch and go and middle section singles
