W.O.D. Wednesday 11/28/18


W.O.D. Wednesday 11/28/18

Stay healthy through the winter months!  We now have highly quality Vitamin C with Zinc powder packets for sale up front. Perfect for first thing in the morning or after a workout to keep the immune system running top notch.   Each box is $15.

*Another snatch day!  If this is a lift that is difficult for you, coming to CFR is the place to get better at it.  You’ll never achieve what you want on certain movements until you hit them head on… especially in such an encouraging and knowledgeable place!   Who knows, it may eventually be your favorite lift once you focus on it for a few weeks.

Snatch Primer/Olympic Lifting – 10 minutes

Every 2 minutes on the minute complete this complex…

1 Snatch Grip Deadlift + 2 Hang Power Snatch + 3 Squat Snatch 135/95

*Score is whether you went RX or scaled, then list the weight you used.

*If you go RX, you must stay with 135/95 the entire time, not working up to it, or not doing it once, then stripping the weight off as it gets harder

*You cannot let go over the bar or rest it on the ground at any time, once you pick it up

*Although the RX weight may be heavy for some, this session is about using a moderate weight throughout, based on your abilities and moving it well each time.  The squat snatch will be the limiting factor for most.

*If unable to squat snatch, please simply complete a snatch then an overhead squat to count.

Conditioning WOD – 14 min cap

3 rounds for time of…

7 Hang Power Snatch 95/65

6 Power Snatch 95/65

5 Squat Snatch 95/65

7 Pull Ups

6 Chest to bar Pull Ups

5 Bar Muscle Ups

*Scale squat snatch with either a lighter weight to complete,  OR a snatch + overhead squat

*Scale pullups and chest to bar pullups 1:1 with banded, barbell or jumping pullups

*Scale Bar Muscle Ups with a jumping Bar Muscle up progression only if you are able to complete on your own,  3-5 strict pullups or 7-10 consecutive chest to bar pullups.  Otherwise please scale with 2:1 Ring Rows + ring dips to build your foundational strength (example – 5 Bar MUs = 2 Ring Rows + 2 Ring Dips, 2 Ring Rows + 2 ring dips… and so on alternating movements for 10 reps each, to imitate the bar muscle up)

*If you do not finish under the time cap, please add one second per rep not completed to the time cap as your score (ex – 14:08)

Post whether you RX or scaled the snatch work and the weight you used as well as time on the WOD!