Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!
Beginners on Saturday and Intermediates on Sunday -Register here
WOD for Monday 070912 – Click Here For Today’s Schedule
12-15 reps up to 80% 1RM
Complete 5 Rounds:
10 KB Snatch – right (52/35)
Walk 50m w/KB in overhead position – right
10 KB Snatch – left
Walk 50m w/KB in overhead position – left
*Rest 60 seconds between rounds
Post Hang Snatch Loads and Time For Each Round to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps. This is more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Work technique from a hang position and receive the bar in a full front squat and “grease the groove.” Rest roughly 1 minute between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, use the same KB for every movement. Note that there is a 1 minute rest between rounds.
ENDURANCE WORKOUT tonight at 6pm!
How to refine your KB Snatch with Jeff Martone