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1.11.16 Workout of the Day

ryan Baggott
Jan 11, 2016
2 min read

Hilton Head Fighterfighters and bowling teammates Dougy Fresh and Ray.

CrossFit

General WU: Coaches Choice

Specific WU: 30/24 Calorie Row

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2 sets (PVC, Barbell): 10 Overhead Squats 6 Snatch Drops (2 each: Quarter, Half, Full) 6 High Hang Snatch (2 each: Quarter, Half, Full) 6 Hang Snatch (2 each: Quarter, Half, Full)

Strength: Hang Snatch 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes

Loading Guidelines Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5: 2 reps @ 75% Set 6: 2 reps @ 80% Set 7: 1 rep @ 85% Set 8: 1 rep @ 90% Set 9: 1 rep @ 90-95%

Notes:

Only receive the bar in a full squat if proficient. If not, perform a Hang Power Snatch and practice receiving the bar in a solid power position.
Only continue adding weight each set if mechanics are solid and you are receiving the bar in a good position.
If new to this lift, perform 9 sets of 3 Hang Power Snatches at a moderately challenging load. Emphasize speed and mechanics.

WOD 1: In team of 2, 3 rounds for time: 60/48 Calorie Row 30 Hang Power Snatches (95/65)

Scale to weight that allows you to go unbroken on at least your first set.

Partition reps how you like.

Post 1RM and time to comments.

OPEN Accessory WORK: T2B

1)Strength:4 rounds of :30 weighted plank

:10 L sit

: weighted knees raises

2)Skill: 3 rounds :30 sec kipping swings/ :15 rest

ICT

General WU: 4 min partner sprints

Specific WU: 1 round of WOD at 60 percent