WOD - 22 November 2013 METCON: For time… 21x knees-to-elbows 21x hang power snatch, 95# 60 second front plank hold 15x knees-to-elbows 15x hang power snatch 45 second front plank hold 9x knees-to-elbows 9x hang power snatch 30 second front plank hold Recover 3-5 minutes, complete strength warmup then — STRENGTH (OPTIONAL): Strict Press, resting 3-5 minutes between sets. Personnel already utilizing this system add 5# to the weights you used on 10.22.2013. Any personnel starting on this cycle, utilize the following weights: 5x- 70% personal 1 RM 3x- 80% personal 1 RM Max rep- 90% personal 1 RM *NOTE* - For those of you that did the strict press on Tuesday due to my erroneous post, substitute deadlift, 3x/3x/max rep. Add 10# to the weights you used on 10.18.2013. METCON WU: 5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to prepare for the hang power snatch weight, then — 1 round…9x K2E, 9x hang power snatch, 30 second front plank. Cool down 2-4 minutes then complete MetCon. STRENGTH WU: 3 minute, on the minute: 8x strict press, 40% personal 1 RM / 6x- 50% / 4x- 60%. Cool down 2-4 minutes then complete workout. METCON SCALE #1: Reduce hang power snatch to 45% personal 1 RM snatch. METCON SCALE #2: Reduce hang power snatch to 45% personal 1 RM snatch. Substitute hanging knee-to-chest. METCON SCALE #3: Reduce hang power snatch to 45% personal 1 RM snatch. Substitute supine knee-to-chest. STRENGTH SCALE #1: If you have been coached and your mechanics are still not yet consistent, spend 10 minutes on strict press skill work with a weight no greater than 95#. STRENGTH SCALE #2: If you have not been coached in the proper mechanics of this movement, DO NOT attempt this strength workout. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. ___________________________________________________________ ALT METCON: Same as posted above, but substitute box jumps (24”) for power snatch. SCALE #1: Substitute hanging knee-to-chest. Reduce box to 20”. SCALE #2: Substitute supine knee-to-chest. Reduce box to 20”. Utilize step-up/step-down as necessary.
Posted on: Thu, 21 Nov 2013 23:12:17 +0000
Trending Topics
Recently Viewed Topics
© 2015