Sean
Warm-up
Coach’s choice
WOD Prep:
Snatch position complex work to a perfect snatch
From top down
Find pocket postion
Find below knee positon
Find floor postion
Find below knee postion
Back to pocket postion then power snatch
WOD:
5 Rounds for time
10 Hang power snatches(95,65)
20 Box jump overs(24,20)
30 Ab-mat sit-ups
Option 2:
5 Rounds for time
10 Hang power snatches(75,50)
20 Box jump overs(24,20)
30 Ab-mat sit-ups
Option 3:
5 Rounds for time
10 Hang power snatches(50,50)
20 Box jump overs(20,12)
30 Ab-mat sit-ups
Post WOD
Foam roll for 5 minutes
CFS Brief:
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Love this WOD…so many of my favorites! A rope climb per round would have been awesome!
Prep complex to 95#
WOD: 14:13@ 75#…all unbroken and I really thought my form stayed clean throughout…even getting my hips back in the catch (a rarity).
Last 10 box jump overs were fully over (no touching the box).
Thanks CJ!
Snatch Complex to 50#
“No Rest for the Weary”: 17:18 | 45# HPS
Picked the right weight for today as the 50# in the warm up felt challenging. Tried to stay neck-and-neck with Ilana throughout as we exchanged taking the lead on our stronger movements – made a grueling WOD a bit more entertaining! CJ had some good stretches and great cues for the hang power snatch. Topped it all off with belly rubs for Kona 🙂
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