Sunday 12th February – WOD & Barbell

11th February 2017

 

WOD 1

In 20 Minutes

 

2×5 reps on each @20/15
OH Squat
Snatch High Pull
Muscle Snatch
Power Snatch
Squat Snatch

In remaining time build to heaviest WOD weight.

 

Additional Work

Rest.

 

Barbell

  1. Paused Overhead Squat
    In 15 mins Find your daily max in singles. You are not allowed to drop the bar after the overhead squat but have to take it down to the traps and rack it safely. You can use whatever style of jerk to get the bar overhead. Be sure to squat down slowly, sit completely still in the bottom position for three seconds and then stand up.
  2. Split Jerk
    2.1 In 15 mins Find your daily max in singles
    2.2 In 20 mins complete as much as possible.
    Drop down to 80% and do twenty reps. On every single rep you need to take the bar down to the shoulders safely. No dropping.
  3. Power Jerk
    Drop down to 60-70% of your best split jerk and do twenty reps. On every single rep you need to take the bar down to the shoulders safely. No dropping.
  4. Push-Press
    Drop down to 50-60% of your best split jerk and do twenty reps. On every single rep you need to take the bar down to the shoulders safely. No dropping.
    It’s really important to practice taking the bar down safely. You should use jerk blocks if you have access to them in the gym. If not then a rack.

 

WOD 2

25 Minute AMRAP

35 Power Snatch @20/15
RX+ 30/20
500m row/ski/400m run
25 Power Snatch @30/20 RX+ 60/40
500m row/ski/400m run
15 Power Snatch @42.5/30 RX+ 60/40
500m row/ski/400m run
7 Power Snatch @60/40 RX+ 70/45
500m row/ski/400m run

In remaining time
AMRAP Power Snatch @70/45 RX+80/50

*Score = total reps of Snatch

 

 

 

 

 

 

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