Jumping right into strength today. Class starts 5 after the hour today. 30 minute Wod. Don’t be late
Empty bar work
0-2 Minutes 10 power position power snatch
2-4 Minutes 8 Hang position power snatch
4-6 Minutes 6 Shin position power snatch
You then have 15 minutes to work up to a MODERATE snatch double, should not be over 75 percent… not every day is max out day. work on technique and figure out what weight you want for the wod.
WOD STARTS AT 25 After the hour. Every round is an all out sprint. score is your total snatches. Don’t game this workout.
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180608 Tips With Rory McKernan
• The Power Snatch
Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.
Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 65 lb.
Women: 45 lb.