CrossFit WOD, October 1, 2019

In HandInspiration”Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”
-The RockWarm-upWarm-upI. AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)

II. SNATCH DRILLS: Focus on slow tempo and positions…
7-10 Snatch DL
7-10 Strict Barbell High Pull
7-10 Dip, Drive + High Pull
7-10 Behind Neck Strict Press
7-10 Tall Muscle Snatch

III. Power Snatch Progression:
3 Pocket Power Snatch
3 Above Knee to Pocket then Hang Power Snatch
3 Pausing Power Snatch (pause below knee and Pocket)
then practice 2 TNG Power Snatch with lt wt.StrengthPower Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 16 MINUTES
3 Power Snatch (95/65)
6 Toes Toward Bar
6 Strict Pull-ups
6 Toes Toward BarMetcon (AMRAP – Rounds and Reps)AMRAP x 16 MINUTES
3 Power Snatch (155/105)
6 Toes 2 Bar
6 Strict Pull-ups
6 Toes 2 BarSCALING
REPS, LOADING, VOLUME…
Power Snatch –goal is to keep volume the same or go UP slightly per round. 5
reps at a light load under control would be a good way to approach this.
Volume on TTB / PU / TTB — can reduce to 5-5-5 / 4-4-4 / 3-3-3. Any further scaling down, you will want to adjust to the
movements to keep the athletes on the bar a little longer.
MOVEMENT ADJUSTMENTS…
Power Snatch — can be subbed for power clean or heavy alt DB snatch for 6 reps.
TTB — Kipping Hanging Knee Raise (focusing on shoulder driven kip and control) or Strict Knee Raise both options for
today but try to keep the athletes on the bars if possible. If unable to hang from bar perform V-ups.
Pull-Up — Banded or Box-Assisted Strict Pull-ups are the best options for today due to the ease of transition back and forth
from the TTB. Rigid body position for all scaling options.News**UPCOMING EVENTS**
THE OPEN IS ONLY 10 DAYS AWAY!!!
The only thing that could make the OPEN better is a team WOD…WELL…you got it!!! This year we are doing the OPEN in teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week. Its going to be LIT so make sure you grab a team and get signed up here:
https://events.membersolutions.com/event_register.asp?content_id=79914&fbclid=IwAR2cNTX56WDU55YAbQPMsH-oxhNy8ZtuGIGSignAXMqretOp644iSpFZ8-k

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