Blog Search

crossfit-palm-beach-DSC_3971m

Wednesday 12.28.16 Workout of the Day

By: 0

crossfit-palm-beach-DSC_3971m

————————————————–

Brett Noll at the Better Half Battle

————————————————–

“North Pole” 
Strength/Skill Work:

15 Minutes to Work to a Heavy Single Power Snatch

————————————————–

12 Min EMOM:
Min 1 – 5 Power Snatch @ 75% of heaviest weight above
Min 2 – 30 Double Unders S(15 Dubs/75 Singles) RTG(40 Unbroken Dubs)
Min 3 – 30 Second Hollow Hold S(Tuck Hold) RTG(40 Second Hollow Hold)

————————————————–

WOD Tips:

-Today is primarily a strength and power focused day, with a technique focus on the power snatch.  The strength/skill work will allow you to work up to a heavy power snatch single.  If you feel good, and are moving well, you can opt to try for a PR, but that isn’t necessarily the goal. 

-In the EMOM, the goal is to reinforce your technique by accumulating a volume of good reps at 75% of your strength WOD weight.  These can be done unbroken or in singles.  Unbroken will allow you to work on your grip strength and work better under fatigue.  Singles will allow you to dial in your technique as much as possible.

-For the jump rope, you only want to work for about 30 seconds of each minute so scale appropriately.

-For the hollow hold, pick a scale that will allow you to do this unbroken without losing your form.