Main WOD "12.2"
10min AMRAP
- 30 Snatch 75/45#
- 30 Snatch 135/95#
- 30 Snatch 165/115#
- AMRAP Snatch 210/145#
*Change your own weights
Skill
- 3 Max Effort Attempts of Triple Unders
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. Check out this video for official game standards.
Notes: The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Scaling: Maintain the same rep scheme, but start at a lower weight while also reducing the weight increases. Regardless of weight, this WOD has a high volume of snatches. Be sure to warm up using The Burgener Warm Up prior to 3,2,1...Go!
Skill: Triple Unders? Yes...Triple Unders (TU). Spend 5 minutes going over the techniques discussed in this video. Then give 3x attempts of max effort TUs. If you still think TUs are a jump too far, continue to work Double Unders (DU) and practice the techniques in this video. Then give 3x attempts of max effort DUs.
ROUTINE IS THE ENEMY.