082419

8am OLY and Intro

9am Advanced

A. Snatch Pull
5 x 2 (w/ 2 sec pause below the knee)

STIMULUS
Click here to see a visual of the Pausing Snatch Pull
The pause takes place for 2 seconds at knee level
You can drop at the top after your first rep and reset your hands
Based these sets off your 1RM Snatch:
Set #1: 80%
Set #2: 85%
Set #3-5: 90%

B. Metcon (Weight)
Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

STIMULUS
We're taking the pause out of the snatch pull and adding another movement, the low hang power snatch
The low hang power snatch will take place from one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy for the day

C. Metcon (Time)
"Crazy Stairs"
10 Rounds of ""CTB Cindy""
800m Run
30 Power Snatches (115/85) (135/95)

STIMULUS
1 Round of ""Chest to Bar Cindy"" is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats
Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round
Choose a Push-up number/variation that you can complete in 1-2 sets each round
Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout

10am Community WOD

A. Metcon (Time)
*Partner WOD

One partner completes the "A" task while the other partner completes the "B" task and then they will switch, before moving onto the next movements.

2 Rounds
1A - 10 Reverse Lunges (95/65)
1B - 10 Goblet Squats (70/53)
2A - 15 Hanging Knee Raises
2B - 15 Plate G2OH (35/25)
3A - 20 KB DL (70/53)
3B - 20 Tuck Ups

Run 800m

2 Rounds
1A - 10 Pull Ups
1B - 10 Push Ups
2A - 15 Bent Over Rows
2B - 15 DB Push Press
3A &B - 50 Partner MB SU

Run 800m

2 Rounds
1A - 10 Thrusters (95/65)
1B - 10 Burpees
2A - 15 Hang Power Cleans
2B - 15 Box Jumps (24/20)
3A - 20 DB Snatches
3B - 20 Box Jumps (24/20)

Run 800m