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Metcon

"Knock on Wood"

Power Snatch

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WOD

FRIDAY 10.02.20

Please continue to register for classes on the Wodify app. Thank you.

1: Metcon (No Measure)

HANDSTAND WALKING
5 Rounds:
15/12 Calorie Row
"X" Distance HS walk

*option 1- 50' HS walk
*option 2- 24" HS walk
*option 3- 1:00 practice
*option 4- 2-3 wall walks

Final week of this progression

Stimulus
- Last week of progression
- 3 options for the HS walk options based on your comfort level
- The row is there to elvevate our heart-rate slightly to better simulate open and competition stiumulus

2: Metcon (Time)

Strict Gymnastic - Strict HSPU
For Time:
8 Unbroken sets of 35% of max strict HSPU

Stimulus
- Last week of progression. We increase be 5%.
- We tested our max unroken set of strict HSPU's on 8/31
- We will use that numver to increase our percentage work over the coming weeks
- These strict HSPU sets are intended to be unbroken each round

*MOD for HSPU
- Dual DB strict press
-Box HSPU

MC: "Knock on Wood" (Time)

3 Rounds for Time:
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)
30 CTB Pull-Ups
30/24 Cal Row

Hard Time Cap: 20:00

STIMULUS
- Going light and long for this beefy 3 Round workout
-In Order to make it in under the cap, athletes wil need to average about :90 per movment on every round
- Adjust the weight, variations, or rep numbers in order to complete each stations in :90 or less

EC: Power Snatch (12X1)

EXTRA CREDIT:
All percentages based on 1RM Power Snatch:

Building on last week, increasing by 3%

1) 79%
2) 82%
3) 85%

4) 82%
5) 85%
6) 88%

7) 85%
8) 88%
9) 91%

10-12) 888%

*Heaviest snatch of the day will be our score.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 02, 2020

Male Athletes

Chris
Benedict

5:30 PM CrossFit

8:00

8-ish. I didn't watch the clock.

Female Athletes

Erin
Bonthron

4:15 PM CrossFit

4:16

5/round