WOD Wednesday 11/13/19

by | Nov 12, 2019 | News | 12 comments

Warm-Up:
Coach’s choice

WOD prep:
*3-Position Power snatch:
1 High Hang snatch (high thigh/pockets)
1 Hang Power Snatch (above knees)
1 Power Snatch (floor)

Set #1 – 50% of your estimated 1RM Power snatch
Set #2 – 53%
Set #3 – 56%
Set #4 – 69%
Set #5 – 62%
Set #6 – 65%
Set #7 – 68%
*Climb it weight if capable. No misses!
*If you are newer to the power snatch start with just a bar or PVC.

WOD:
Over-Drive (Run in 2 heats if more than 10 athletes)
AMRAP 7:
AMRAP 7 minutes of:
7 Hang Power snatch, (75,55)
10/7 Calorie Ski erg

*Scale the load of the power snatch to allow for unbroken sets.

Post WOD:
2-minute cool down bike or row, followed by 5 minutes of foam rolling.

CFS Brief:
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.

CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!

 

12 Comments

  1. JD
    JD on November 13, 2019 at 7:16 am

    Complex to 80# (64% of 125) but wrist didn’t like it that much so I stopped.

    WOD: 6 rounds @ 55#
    Fun workout and good “switch” cues for the snatches.

  2. Ilana
    Ilana on November 13, 2019 at 8:08 am

    Complex to 60#

    WOD: 4+10 rx

    I feel like I hadn’t done snatches in a while, so it was definitely good to start with the complex.

    Fun partnering with Deb, as it always is!

  3. Ryan
    Ryan on November 13, 2019 at 9:44 am

    prep up to 105#

    Over Drive – 6 RX

    short & sweet

  4. Jamie
    Jamie on November 13, 2019 at 9:56 am

    Complex to 65#.

    Over-Drive: 4+4, 45#

    Post-WOD: A fun time at breakfast

  5. Tracey
    Tracey on November 13, 2019 at 10:05 am

    Complex to 45# with Marianne

    Over-Drive: 4+6, 35#

    It’s always the short WODs that are the hardest ones. Breakfast definitely made up for it!

  6. Deb.
    Deb. on November 13, 2019 at 11:32 am

    Complex: Worked to 55# (40,42,45,47,50,52,55)
    Over-Drive: 4 Rx
    The Hang Power Snatches felt pretty good in the workout and even though this was a “ski erg” workout, I was focused more on cycling my HPS. Plus, I am still having some PTSD on the ski-erg from WOD2 of the Throwdown 🙂 Had a blast working with Ilana and thanks for all of the cues Frozen!

  7. John
    John on November 13, 2019 at 11:52 am

    Over Drive (solo)
    6 +13 rx
    7 was the goal. 4 cals shy. Need to pull harder on the ski.😀

  8. Deb.
    Deb. on November 13, 2019 at 12:09 pm

    I can probably help you with that.

  9. Rob M
    Rob M on November 13, 2019 at 12:27 pm

    Over-Drive: 6+13 Rx

  10. JoeA
    JoeA on November 13, 2019 at 3:14 pm

    Ditto

  11. Roland
    Roland on November 13, 2019 at 5:54 pm

    Prep to #105
    6 RX

  12. Justin
    Justin on November 13, 2019 at 8:56 pm

    WOD prep to #130 (Snatch is one of the few movements I get excited to see in a workout!)

    WOD: 5 +16 If only I didnt stare at the bar for 10 seconds in rounds 4 and 5 I could have hit my goal of 6 rounds. #wompwomp