November 24 2021

November 24:

Weightlifting: Strength:

Complete on an 18 min running clock as-

3 rounds of:

4 Squat Snatches, 75% 1RM

Rest 1:30

3 Squat Snatches, 80% 1RM

Rest 1 min

2 Squat Snatches, 85+% 1RM

Rest 2 mins between each round.

Reps can be touch and go or singles (athlete choice).

Focus today is on moving some weight and getting above 85% 1RM on the snatch. We should be feeling good on our positions as we have gradually moved towards the floor. Focusing on tension from the floor and then speed through the hips should really allow us to start hitting some quality lifts here at higher percentages.

For newer athletes, work on hang power snatch + overhead squats in similar rep ranges (building weight with technical proficiency).

4+4

3+3

2+2

Main WOD:

"Bird Box"

For time:

10/8 Row Calories

20 Alternating Dumbbell Snatches, 50/35 lbs

30/24 Row Calories

20 Alternating Dumbbell Snatches, 50/35 lbs

10/8 Row Calories

L2: 35/25

L1: 8/6 Row Calories

10 L/10 R Dumbbell Hang Snatches, pick load

20/16 Row Calories

10 L/10 R Dumbbell Hang Snatches, pick load

8/6 Row Calories

Goal: 4-7 mins

Time cap: 7 mins

How fast can you go?!

We are really focusing on speed and transitions today. How strong are you able to stick on the pace in that middle 30/24 calorie row and the second set of dumbbell snatches? That is where the crux of this workout lays. We will see athletes hit the 10/8 calories into the 20 dumbbell snatches fast, then hit a wall in the middle of that 30/24 calorie row. This is one of those workouts we want to see athletes test coming out hot and see if they can stay hot. A lot of it will be mental, so CHALLENGE yourself to turn off the brain.