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Friday 1.5.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

12 Minutes to Build to a Heavy Single Power Snatch


“Ergonomics”
For Time: (12 Min Cap)
1000m Row S(800)
15 Power Snatches @ 80% of above
25 Burpee Box Jump Overs RX(24/20) S(20 reps, step ups) RTG(30 reps)


WOD Tips:
-Today’s strength/skill work is an opportunity to work to a heavy single power snatch. 12 minutes is a good amount of time, so most athletes should aim to hit about
90% or more of their max. Work on your footwork and dropping under the bar at the lighter weights, so you are prepared to go low when the weights get heavy.
Even though we aren’t squatting today, the ideal power snatch should be caught just above parallel, especially as the weights get heavy.
-We will be using that weight from the heavy single to determine our power snatch weight for today’s WOD. While the row will take a good amount of time today
(about 4 minutes) this is not where the workout will be won today. Pace the row and conserve energy to hit the power snatches and burpee box jump overs hard.
The power snatches will most likely be performed in fast singles. Continue to focus on moving with great technique, even as you become fatigued. Once you get to
the BBJO, try to settle into a pace that will just keep you moving. Once you get to the last 10 reps, try to speed up through the finish.

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BeachFit WOD:

“Hollow From the Otherside”

AMRAP 18

60 Jump rope singles (Adv: 30 DU)

12 Alt. Floor press 

9 Australian Ring rows (Adv: 3 Rope lowers)

6 Side plank taps / side 

*Every 3:00 complete: 30 seconds of Hollow/Tucks rocks (Starting at 0:00)