WOD – Tuesday 27 December 2016

Sasha joined us for the epic 12 Days WOD.

Sasha joined us for the epic 12 Days WOD.

OPENING TIMES TODAY – 9.30am and 6.15pm only

The intent of todays MetCon is to try and go “touch and go” on your Snatches.  What that means is that you do one snatch from the floor, catch it in a squat, stand it up, and then lower the bar back down to the floor with control, and repeat immediately for 5 more reps.  We are trying to work on your barbell cycling.

Let me throw a caveat out there though – this is an advanced technique and requires proficiency with the movement.  If you do not feel you are quite up to speed with the movement, then perform the workout as 6 separate reps where you take the time to reset after each rep.  The designated weight is 60% of your 1RM Snatch.  You may go lighter than this if that means you can perform TNG  reps with good form.  The Coaches will guide you on what is the safest and most efficient option for you. 

WORKOUT OF THE DAY

STRENGTH

1RM Snatch               

METCON

4 rounds for time of:            

6 TNG Squat Snatch @ 60%                                  

200m Run

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About AB

Crossfit Coach

Posted on December 27, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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