Benchmark Monday, 12 June

WARM UP

400 meters
High Knees Across Court
5 Push Ups
Frankensteins Across Court
5 Dips
Walking Lunge w/ Twist Across Court
5 Air Squats
Bear Crawl Across Court

Burgener Warm Up w/ PVC
Burgener Warm Up w/ empty BB or power bar

 

STRENGTH & SKILL

9 x (Squat Snatch + Snatch Balance) @50% 1RM
7 x (Squat Snatch + Snatch Balance) @ 60% 1RM
5 x (Squat Snatch + Snatch Balance) @ 70% 1RM
3 x (Squat Snatch + Snatch Balance) @ 80% 1RM
1 x (Squat Snatch + Snatch Balance) @ 90% 1RM

**Focus on form, stop increasing weight if/when form starts to break down**
**For those unfamiliar with snatches sub 9 KBS + 9 Drop Squats, 7 KBS + 7 Drop Squats, etc, increasing weight each round)

BENCHMARK WOD

AMANDA

9, 7, 5
– Muscle Up (scale – C2B pullups + Dips)
– Squat Snatch (135/95) (scale – KBS: 55/35)

Friday, 19 May

WARM UP

2 Laps
PVC Mobility
2 Laps
PVC Mobility
2 Lap
PVC Mobility

***PVC Mobility:
– 5 Go Throughs
– 5 Around the World
– 5 Good Mornings
– 5 Overhead Squats

 

SKILL: SNATCH

  • Positions
  • 3×3 Burgener Warmup
    • Dip & Drive
    • Scarecrow
    • Muscle Snatch
    • Snatch Land
    • Snatch Drop
    • Hang Power Snatch
  • 3×3 Imitation Complex
    • Snatch Pull to Knee
    • Snatch Pull
    • Power Snatch
    • Squat Snatch
    • Overhead Snatch

 

WOD

Every minute, on the minute, for 20 minutes:

  • Even minutes – Max DU x 30 seconds
  • Odd minutes – 3 Squat Snatches (95/65)