10. Juli 2020
Jul
10
WOD – 20200710
Warm-up
Warm-up
– 750m/600m Row
2-3 rounds
– 3 Snatch Deadlift
– 3 Snatch Pull
– 3 Power Snatch
– 3 Overhead Squat
– 3 Squat Snatch
Strength
Today’s strength part has 2 pieces. First, 10 min
to find a heavy double of the day. Snatch Pulls
to finish.
to find a heavy double of the day. Snatch Pulls
to finish.
Squat Snatch (10 min to build to a moderate-heavy double)
Goal is to build to a moderate-heavy double without failing.
Reset after the first rep and do not attempt touch and go!
Reset after the first rep and do not attempt touch and go!
Snatch Pull (5 sets of 3 @85-100% of A)
Start @85% of part A and build to a maximum of 100%.
Workout
Metcon
EMOM 12 min
1.min: 6-8 Power Snatch @30/45kg
2.min: 8-10 Sumo Deadlift High Pull
3.min: 9-12 Push Jerk @30/45kg
1.min: 6-8 Power Snatch @30/45kg
2.min: 8-10 Sumo Deadlift High Pull
3.min: 9-12 Push Jerk @30/45kg
Mobility
3 rds. of:
– 1 min. Jefferson Curl (Foreward Fold)
https://youtu.be/5cIp4veAwWc
– 1 min. Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min. Jefferson Curl (Foreward Fold)
https://youtu.be/5cIp4veAwWc
– 1 min. Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
Mobility (optional extra focus)
This week’s optional extra focus is on wrists and ankles. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 2 min. plantar flexion (sitting on heels, lifting knees one by one)
https://www.youtube.com/watch?v=uClUC-TvL9c
– 2 min. dorsi flexion (sitting on heels, rocking side to side)
https://www.youtube.com/watch?v=nCxij4rI6Ts
– 2 min. bottom squat sit
Emanuel | Sally | Chris | Max