Call Us: (703) 688-2397

Tuesday 9/5 WoD

4
Sep

Tuesday 9/5 WoD

We have ALL of the Events happening Saturday, September 9 at CFWS!

For more details, check out our Events on Facebook

RP Nutritional Challenge – Kicking it off with Weigh In #1

DEXA Scan – 8am -1pm

End of the Summer BBQ – 1pm – 4pm


SKILL/STRENGTH:
Snatch
16×1 EMOM
Start at 70% of 1RM, add weight after no fewer than two technically sound lifts.
Go big if it’s feeling good!

Notes
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.

WOD:
Snatch Complex
10 Rounds For Time, 135#/95#:
1 Power Snatch + 1 Hang Squat Snatch + 1 Touch-and-Go Squat Snatch + 2 Overhead Squats

Each round must be completed unbroken, but athlete may set the bar down between rounds.

For athletes with less than 2 Month experience:
Single dumbbell: 2 Power Snatch + 4 Hang Power Snatch (alternate arms after 2 reps) + 6 Goblet Squats.

TIMECAP: 10:00
GEAR: 2.5

SCALING GUIDE
Athlete must be able, at minimum, to perform an EMOM of the complex for 10 minutes. Scale load accordingly.

 

Leave a Reply