Lateral Move
FREE Gymnastics Seminar for all CFD Athletes!
Saturday, September 29th – Register here
WOD for Saturday 091512 – Click Here For Today’s Schedule
Hang Snatch
12-15 reps at 80% 1RM
–Rest–
AMRAP in 15 minutes:
5 Shoulder to Overhead (135/95)
10 Burpees with lateral jump over bar
Run 200m
Post Snatch Loads and Workout Rounds Completed 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!
For the conditioning workout, you can press, push press, or jerk the bar overhead from the shoulders. Perform your burpees perpendicular to the bar and jump sideways over the bar with each burpee. Once over the bar counts as one rep.
COMMUNITY WORKOUT today at 11am! Bring your friends!
OPEN GYM today in the green room from 9am to 11:45am.
Human Turkish Get Up
[youtube]https://www.youtube.com/watch?v=T3gQjVPaqUY[/youtube]