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New Year, New Snatch

7
Jan

New Year, New Snatch

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!

WOD for Tuesday 010813Click Here For Today’s Schedule
Sn Pulls – 100%                     
2-2-2-2-2
Snatch – 80%                     
8×1
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Pullups
KB Swings (70/52)

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch1RM.  Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 8 reps of a Snatch from the floor.  Receive the bar in a full overhead squat. These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts. 

For the conditioning workout, up the ante on Pullups by doing them all dead hang.  Use a heavier KB than you would normally.  RX is American (overhead) swings, but be smart and scale to Russian (chest height) swings as needed to handle the heavier load.

Snatch Pulls
[youtube]http://www.youtube.com/watch?v=t4TNrBaEcSc[/youtube]

We’re hosting the 4th Annual Carolina Fitness Challenge this Saturday!

We’ll be doing some set up in the gym and building on Friday evening from 5-9pm.  Stop by before or after your WOD if you can!

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