1) Strength
4 x 9 Back Squat (75% of 1RM)
2) METCON
"Open WOD 13.1"
AMRAP 17:
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)
3) Skill
3 x 25 GHD SU
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. Squats, enough said. Go get them. Get together with a group of approximately your strength and roll through this in waves.
METCON. Compare to 03.07.13. Check out the Games WOD description video for a review of the workout and movement standards. Remember, you perform your own weight changes on the bar and the clock keeps rolling. We'll relax the requirement of the burpee target at 6" for logistics purposes, but keep it in mind. No zombie lurches at the top of your burpees.
Recall what you did during the Open last year and go out and beat it. Or, pick a target based on your snatch capacity. Pace those burpees so you are not fully exhausted when it comes time for the technical work. Check out this link for more strategy tips from the Outlaw camp.
SCALING: If you are not well acquainted with the snatch or have never snatched more than (135/75), DO NOT go Rx. Remember the oft quoted phrase of "check your ego at the door" and exercise it...trainers help enforce. Greatly reduce the load (suggestions here) and work on near-perfect technique every rep. You'll transform the WOD from a strength/technique focus into more of a lung burner. Don't fight through 30-60 snatches with crappy form -- you'll learn bad habits and open the door for injury.
Skill. Here is a good video demo of the proper way to perform a GHD Sit Up. Important: have the knees unlocked on the way down, then snap them for pulling yourself up. DO NOT use your back as a tool to pull yourself up.
Today’s KPPs.
- Five simple Oly lifting cues from Diane Fu. Read through 'em, and visualize what they mean. Then pick one to focus on tomorrow and try to nail that principle every WOD rep.
- Keep a solid pace on the burpees, don’t go too fast so that you are exhausted when you get to the snatches. 15-20 burpees a minute is a great pace.
- Snap those knees on your way up for GHDSU.