Call Us: (703) 688-2397

Friday 2/17 WoD

16
Feb

Friday 2/17 WoD

STRENGTH/SKILL:
Snatch 20×1 EMOM

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.

WOD:
For Time:
40 Hang Power Snatch, 95#/65#
30 V-Ups / Advanced: GHD Sit-Ups
30 Power Snatch, 95#/65#
20 V-Ups / Advanced: GHD Sit-Ups
20 Squat Snatches, 95#/65#
10 V-Ups / Advanced: GHD Sit-Ups

(TIMECAP: 14:00)

SCALING GUIDE
Barbell Movements: For all three movements, athlete should be using a light weight well within their ability for large sets (10+) on each movement.
Overhead Squat: For athletes who cannot or should not perform high rep OHS under fatigue, scale to Goblet Squat.
Power Snatch: Scale to dumbbell power snatch, alternating.
GHD Sit-Up: For athletes not sufficiently developed to perform full range GHD Sit-Ups, scale movement to 3/4 or 1/2 ROM, or to sit-ups with the feet anchored. Liberally scale repetitions – 100 GHD sit-ups is a lot, and we want to avoid debilitating soreness.

EXTRA WORK:
1) Clean 15×1 EMOM

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.

Leave a Reply