Friday Feelzzz WOD, January 25, 2019
We’ve been working variations of the snatch for past couple weeks.
Today we test to see where we are at.
Stick with same movement you have been working. If power snatching then stick with it.
****15 mins to reach 1RM****
Make sure to warm up:
3 reps @ 50 %
3 reps @ 60 %
2 reps @ 70 %
2 reps @ 80 %
1 rep @ 90 %
1 rep @ 95 %
1 rep @ 100+ %
Check what rep range you chose for the 10 sets.
If you found it really challenging then stick with same reps. If easy, then add 1 rep per set.
***10 Min EMOM***
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Hspu – 1 abmat or push ups Cleans – reduce load.
*Remember you should ideally be moving consistently for 8 mins with short breaks.
5×5 all at the same weight.
Refer to 11/01/19 – go up in weight slightly.
This is a skill piece working speed under the bar and receiving position.