WOD: Monday, November 25, 2013

(A) In 10 Minutes, Snatch Warm-Up w/Barbell

  • Quad Warm-Up x3
  • Muscle x3, Power x2, Squat Snatch x3 the Barbell from Quads
  • 3-Pause, 2-Pause, 1-Pause Snatch Drill x1
  • Snatch Drop x3 and Snatch Balance Drill x5

(B) In 10 Minutes, Snatch Balance:

  • 1x2 @ 50% of Snatch 1RM
  • 1x2 @ 60%
  • 1x2 @ 70%
  • 1 @ 80%
  • 1 @ 90%
  • 1 @ 95%
  • Novice lifters will do 5x2 with the barbell plus light weight

(C) Novice Lifters, in 15 Minutes find

  • A 10 Rep Max Front Or Overhead Squat
  • A 5 Rep Max Front Or Overhead Squat
  • A 3 Rep Max Front Or Overhead Squat

(D) Intermediate and Advanced Lifters, in 15 minutes do:

  • 3 Hang Muscle Snatch @ 50% of 1RM
  • 2 Hang Power Snatch @ 60% of 1RM
  • 1 Hang Squat Snatch @ 70% of 1RM
  • 2x2 Squat Snatch @ 70% of 1RM
  • 1x2 Squat Snatch @ 80% of 1RM
  • 1x2 Squat Snatch @ 85% of 1RM
  • 2x1 Squat Snatch @ 90% of 1RM

(D) Conditioning: 7 Minute AMRAP of

  • 10 Jumping Lunges
  • 10 Russian Kettle Bell Swings 1.5/1.0
  • 10 Butterfly Sit-Ups (Comp: 10 Russian Sit-Ups)
  • 10 Air Squats (Comp: 10 Goblet Squats 1.5/1.0)

(E) Optional but Recommended, after class:

  • 13 Minutes of Casual Cardio (If you start racing on the rowers during cool down I will not let you use them)
  • 10 Minutes of Mobility

Weekly Preview, Thanksgiving Week, 2013.