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Tuesday 12.10.13

IMG_2333

Brandi R. during last week's OH squat/pullup workout. Keep up the hard work!

101

A. Snatch balance (DEMO), 5x3, build to AHAP 
B. Hang snatch (above knee), 5x2

Notes: Use a 1:15 clock for A and B. Your goal with the hang snatches on part B is to build to whatever weight you hit for your heaviest on the snatch balances. Use the snatch balances to practice getting under the bar quickly and aggressively and then take that same aggressiveness to the hang snatches.

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12 min AMRAP: 
15 OH squat, 75/55lb
10 lateral burpee over bar
5 strict presses, 75/55lb

Notes: Scale the load as needed.

201

A. 1 power snatch + 2 hang snatches (above knee), 5 sets to build to AHAP w/no misses 
B. Snatch, 5x1, build to AHAP

Notes: Use a 1:15 clock with no rest between A and B. On part A, EVERY TIME YOU MISS DURING THE 5 SETS YOU MUST IMMEDIATELY DO 5 BURPEES. Seriously you'll have to do 5 burpees when you miss. That's not to keep you from going heavy, but to "motivate" you to be as dialed in and precise as possible. Being consistent (by not missing) is just as important as having a huge 1RM. Be consistent. No burpee penalty during part B though. Get heavy!

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12 min AMRAP: 
15 OH squat, 95/65lb
10 lateral burpee over bar
5 HSPU

Notes: On HSPU work to have your head on the same plane as your hands if at all possible. If you can use a deficit, go for it.

Post loads and rounds/reps to comments.


Comments

1 Comments
Mike
December 10, 201311:43 AM
Mike
201 Power Snatch/Hang Snatches: 95#, 115#, 125#, 135#, 145#. 5x1 Snatch- 145#, 155#, 165#, 175# (10# PR!), 185# (3 misses, was pretty close, hopefully will get it shortly). 201 WOD@Rx w/Deficit HSPU (2x45# plates/hand and abmat)- 5 rounds.