Return to site

WOD - Tuesday, 2/12/2019

Warm-up
WU.
With an empty bar or PVC
4 Hang snatch pulls
4 Behind the Neck Snatch-Grip Jerks
4 Hang power snatches
4 Power Snatches (mid-shin)
x 3

Strength: Power Snatch 
5 sets of:
2 Hang Power Snatches + 1 Power Snatch.
%70-85% of your 1RM Power Snatch

One reason for the 2 hangs in today's complex is because the MetCon has a lot of pulls from the ground. Meanwhile, I wanted the strength to be heavy with decent volume...this is why I made this complex feature the 2 hangs. Another reason is because we can all use work on there snatch pulls and one of the best places to start with fixing that is with the hang position.

MetCon
CrossFit Games Open 13.1
AMRAP 17:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#


(snatch can be power or full.)

This is one of my favorite Open workouts because it perfectly puts the little guy against the big guy. The little guy gets to fly through the burpees but has to hit some heavy snatches...while the big guy gets the heavy snatches but has to pay heavily in burpees first. This is a humbling workout that will test what you're made of. Go get it!

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly