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22
Jan

Thursday 012314

Main – WOD – (Be)tter

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Metcon (Time)

“Opening Day”
21-15-9 of:
Wall Balls (20/14)
Pull ups
Thrusters (95/65)
Box Jumps (24/20)
KBS (53/35)

15 Minute Time Cap
WOD Strategy: 15 minutes is an aggressive time cap for this workout and we are doing this for a reason. We want you to be moving as fast an efficiently as possible. If you don’t think you can complete this WOD in that time period, then you have to scale appropriately. You can scale the weight or the movement. You want to hit this WOD hard and keep your foot on the gas pedal.

Fitness and Sport

Front Squat (3 rep max)

Front Squat (10 rep max )

Sport

4 Position Snatch (5 sets)

Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.
This is not suppose to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
This complex is optional for the sport category. If you cannot fit this in during class then please plan accordingly to attempt it before or after the WOD