Durability
Single Leg Medicine Ball Shoulder Toss
3 sets of 10 reps per side – These tosses are to be submaximal and completed as quickly without resting
Skill/Strength
Snatch High Pull
5 sets of 3 reps above your lifetime 1RM
If you are strong and experienced but just bad at the snatch, then you should be lifting weights far above your 1RM.
If you are strong and experienced but very proficient at the snatch, then you should be lifting weights only slightly above your 1RM.
Either way, position is king so instead of trying to build a Luxurious Mud Hut, why don’t you work on building the foundation of an actual house…
These athletes don’t sacrifice their back angle from the foot to the knees and that should be of primary focus for us all today!
WOD
2 Rounds for Max Reps
2 Min AMRAP
Hang Power Snatch (135/95) Rx+ 155/105
—1 min rest—
2 Min AMRAP
Squat Clean (155/105) Rx+ 175/125
—1 min rest—
2 Min AMRAP
Box Jumps (24/20) Rx+ 30/24
For the hang power snatch, athletes need to be using weights that they can cycle quickly for sets of 3 to 5 at a minimum under fatigue.
For the squat cleans, athletes are not expected to TnGo necessarily but it would be nice. Certainly, athletes need to be using weights that allow them to be work quickly and steadily under fatigue.
For all box jumps, rebounding is illegal. Athletes are allowed to hop of the box but no one is allowed to rebound. Stepping off the box is encouraged.
In case you hadn’t heard…we’re kind of a big deal
The post WOD – 199.8 – appeared first on CrossFit Syracuse.