Public Whiteboard

Components

Low Hang Snatch

Front Squat

"Unicycle"

Settings

WOD

MONDAY 7.20.20

Please continue to schedule classes on the wodify app. Thank you.

WU:

Snatch Warm-Up
5 min
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

1: Low Hang Snatch (On the Minute x 10)

1 Low-Hang Squat Snatch

Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single

STIMULUS
DESCRIPTION
This piece begins at the [0:00] on the running clock
Opening set at 65% of your 1RM Snatch.
For the remaining 9 sets, gradually build to a heavy single for the day
You do not have to build in weight every set, but the aim is to climb up
These 10 sets are designed to be completed at the top of every minute

2: Front Squat (On the Minute x 10)

1 Front Squat

Build to a Heavy Single

STIMULUS
DESCRIPTION
Starting wherever you best see fit, complete 1 front squat on the minute
The goal is to build to a heavy single over the 10 minutes
Like the Low Hang Squat Snatch, you don't have to go up every set, but the aim is to climb in weight

1: "Unicycle" (AMRAP - Reps)

AMRAP 10:
50/35 Calorie Assault or 1,200/1,000 Meter Row
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)

STIMULUS
DESCRIPTION
This 10-minute workout starts with a buy-in of AAB bike or row meters and double unders
After finishing those 2 stations, you'll complete as many power snatches as you can in the time remaining
Your score today is total completed power snatches
You can expect to have about 3-4 minutes to accumulate power snatches
POWER SNATCHES
We'll move a light-moderate barbell for this station
This should be a load you can complete for 12+ unbroken reps when fresh
Within the workout, due to the time you'll be moving, these will likely be completed as quick singles
DOUBLE UNDERS
Choose a number or variation that you can complete within 2 minutes

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline
3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)

Rest 2 Minutes Between Sets

STIMULUS
DESCRIPTION
This midline piece will work the core, as well as the upper body
After accumulating 30 seconds on each side in a Kettlebell Star Plank, you'll hang for as long as possible in an L-Sit from a pull-up bar
Choose weights that ideally allow you to complete the 30 seconds straight
"Giant Sets" mean you'll move directly from one movement to the next without rest
Rest 2 minutes following the L-Sit

Whiteboard:

Monday, July 20, 2020