Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!
Beginners TODAY and Intermediates TOMORROW – Register here
WOD for Saturday 071412 – Click Here For Today’s Schedule
Hang Snatch
12-15 reps up to 80% 1RM
–Rest–
2 Rounds For Time:
Row 500m
25 Thrusters (45/35)
15 Pullups
Post Hang Snatch Loads and Workout Time to Comments
For the Hang Snatch, 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 overhead 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!
The conditioning workout, is a play on the Strength & Conditioning Benchmark “Jackie” with the work cut in half but performed for 2 rounds instead of one.
COMMUNITY WORKOUT today at 11am!
OPEN GYM today from 11-1:30 in the green room!
Strength & Conditioning Jackie at the UFC Fan Expo
[youtube]http://www.youtube.com/watch?v=X1R06n-8jZc[/youtube]