Warm-Up:
Coach’s choice
WOD prep:
1 Hang power snatch
3 overhead squats
Build to WOD weight, heavier if capable.
WOD:
“Fancy Pants”
For Time:
21 Hang Power Snatches (95,65)
200 Meter Run
21 Overhead Squats (95,65)
200 Meter Run
15 Hang Power Snatches (95,65)
200 Meter Run
15 Overhead Squats (95,65)
200 Meter Run
9 Hang Power Snatches (95,65)
200 Meter Run
9 Overhead Squats (95,65)
200 Meter Run
*Choose a load where you can keep the reps to 3 sets or less for the 21’s, 2 sets or less for the 15’s and the 9’s unbroken if possible.
Option 2:
(75,50)
Option 3:
(45,30)
Post WOD:
Overhead banded distraction.
CFS Brief:
Free class Friday, June 7th
Fancy Pants: 14:51 | 50# Hang Power Snatch and Overhead Squat
Liked this workout a lot. I chose the right weight for me today, but know that I have the capacity to go heavier. I did all of the OHS unbroken and chose to break up the first two rounds of snatches into 2 sets. The running is still a bit of an issue as I really can’t “sprint” (though I would never consider myself to BE a sprinter) but it was a beautiful morning to be outside, so it was a bonus to run. Thanks for the warm up drills Hanna…and for the laughs. This one is too good not to share: Hanna was talking about Finn (her dog) who decided to eat a (leather) couch cushion. She then went on to say that he also “ate Sean’s hat”…well, it sounded very much like she casually said, “he ate Sean’s cat” – Matt’s face was priceless 🙂
Fancy pants. 17+. #65 hang snatch. PVC on OHS. Thanks Hanna for keeping me I track choosing PVC and with OHS form.
Nice work today!! You and Joe finished strong!!
Fancy Pants: 11:53 Option 2. Thanks Hanna and have a great weekend everyone!