W.O.D. and Endurance Tuesday 9/18/18

17
Sep

W.O.D. and Endurance Tuesday 9/18/18

New Instructions for EatFitGo ordering! These are located up front at CFR. Still very simple, but you will need to put your drop off location in the notes!  Also delivery will be Mondays and Thursdays now, to the gym.  Here is the website to start ordering healthy food directly to the gym for pickup! Go to eatfitgo.com/orderspringfield to place your order today!

Olympic lifting/Conditioning – 35 minute clock

*For those who do not like the snatch and the overhead squat or feel discouraged when doing these, this is not a day to avoid!  If you want to get better at these lifts, not fear them any more, and do things you never thought you could, you have to show up on the days where the movements are tough for you!

Snatch – 16 minutes

0:00 – 9:00 (7 sets)

Every 90 seconds perform this complex (from the ground, cannot set bar down once picked up)…

Hang Snatch + Heaving Snatch Balance(vid below) + Overhead Squat + Full Snatch

*You may use the power or squat snatch

*You may increase weight as you go

*Weight amount is not overly important here for 90% of the gym… technique and comfort moving the bar with this complex is what’s important.  If you can get comfortable doing these movements correctly, then you can improve your snatch dramatically

*Heaving snatch balance – click here

10:30 – 16:00

With this time, play with a 1 rep snatch.  Work up quickly to a heavy weight applying the technique you just worked on with these last five and a half minutes.

20:00 – 35:00

*All Athletes! If you do not finish the workout in 15 minutes, please add one second per rep not completed onto the time cap (example 15:26)- Med/Slam ball Run (~20 reps/10m).  Just focus on getting as much work in within those 15 minutes.

3 rounds For time of…

3 Rope Climbs (15′ white tape)

10 Single DB Squat Snatch Alt. R/L=2 50/35 (standards below)

200m Med/Slam ball Run (~20 reps.  1 rep = 10m)

*Scale rope climbs only with 5 Ring Rows + 5 Knees to Elbows for each rope climb (this will help avoid cluttering on ropes as well)

*Scale DB Squat snatch 2:1 with DB Snatch (no squat) – if dumbbell weight is minimal, use a kettlebell of similar weight

*DB snatch standard – both heads of DB must hit floor each rep, and when set is finished must be set down on the floor, not dropped from overhead or even below the waist.

*If raining, complete 20 cone touches (20 ft apart) holding med ball (place cones central with snatches on the outside perimeter) 

*Cannot set the ball down during the run.  It must remain off the ground the entire run!

Post 3 scores!  Greatest complex weight used, greatest snatch weight achieved, and time of WOD! (if you do not finish the workout in 15 minutes, please add one second per rep not completed onto the time cap(example 15:26)-Med/Slam ball Run (~20 reps.  1 rep = 10m)

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN

*If you must use 2 bars or even a PVC for the overhead squats, based on how much equipment is available, that is fine.  Just challenge yourself.

4 Rounds for time of…

12 Snatch 75/55

14 Overhead Squat

16 Calorie Bike

18 Ring Rows

200m Med/Slam ball Run

*Do not drop the bar with 10s on it please!  #SaveTheTens

*Cannot set the ball down during the run.  It must remain off the ground the entire run!

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