Friday 4.25.14

REMINDER:  5 and 6 PM classes are cancelled today for our Weightlifting Competition.  Come cheer our people on!

Warm Up: include Power Snatch/ Snatch

WOD: Complete:
- 1 mile Run
- 1 Power Snatch every minute increasing by 10#, till failure
- 1 mile Run

*Bars will be set out from 55#- 225#, so you can move from bar to bar each minute.

Post weights and overall time to comments.


Workout Goals:  Snatch the heaviest weight possible.  Upon returning from the first run, at the top of the next minute begin at your first bar; 95# for men and 55# for women.  Perform 1 successful Power Snatch, (Snatch, Split Snatch, etc. OK too) in 1 minute.  If you are successful, move to the next bar and attempt a Snatch the next minute.  Continue on the minute until you are unable to successfully make the lift.  Do not skip any bars.  If 95# is easy, don't move past 105# to get to heavier weights.

Scaling options:  Go for a minimum of 10 successful lifts, even if you have to stay at a weight for a few minutes.  If you have to stay at 105# for 3 minutes, because 115# was unattainable on the 7th minute, then do so, but allow others to lift before your attempt if they are moving past you.

* If your max Power Snatch is under 100#, then begin @ 35# and move up when you can, but get at 10 successful reps in.  So if you have to stay at a certain weight for every rep, that is fine, just let people by you when they need to.

No comments:

Post a Comment