Call: (812) 584.6786 | Email: matt@CrossFitDogFight.com
 

Blog

Blog Subtitle

Friday 4.8.2016

Time = 20 mins
*Every 2 mins complete 3 Snatches. If your lift was successful, you must increase your load by, at least, 2.5# total. This WOD is a “no miss” weightlifting WOD, meaning you will continue to attempt each lift until you make the 3 reps you are attempting. We haven’t lifted heavy on our snatches in awhile. We want you to make mechanically successful lifts.

Warm-up :
Burgener warm-up w/bar (this is a 7 mins warm-up)

Specific Warm-up :
10 min EMOM
*Begin with 50% of your most recent 3RM Snatch, if you do not have a 3RM, you will use a 40% of your 1RM Snatch. Goal is to work on speed under the bar (how fast you drop and lock your arms). Continue to work up on your weight. If you get to a sticking point on your Heaving Snatch Balance and drop the bar, stay at this weight until you successfully make the rep. You will also use the same weight for your Overhead Squat.
>Odd Mins (1, 3, 5, 7, 9) – 1 rep of a Heaving Snatch Balance
>Even Mins (2, 4, 6, 8, 10) – 2 reps of an Overhead Squat

WOD :
Time = 20 mins
*Every 2 mins complete 3 Snatches. If your lift was successful, you must increase your load by, at least, 2.5# total. This WOD is a “no miss” weightlifting WOD, meaning you will continue to attempt each lift until you make the 3 reps you are attempting. We haven’t lifted heavy on our snatches in awhile. We want you to make mechanically successful lifts.

Mobility (hold stretches for 3 mins) :
>Seated, rig, banded pec stretch (pull band for more tension)
>Banded – hip flexor stretch (couch stretch)
>Groin stretch – place butt against wall, legs straight up in the air, drop legs out to the sides and feel the stretch in your groin.

image

Leave a reply

Your email address will not be published. Required fields are marked *

Back to Top