Wednesday 11.1815 WOD NOTES

Explosive Strength

Mobility: 6min

3min each side 0:50 – 2:50
If you run out of rig space, Athletes can partner up and hold opposite sides of the band.

Dynamic Warm Up: 5min

Strength: 15min

Snatch From Blocks (3×3 @ 65% Below Knee, 3×3 @ 65% Above Knee)
Use blocks or foam pads to raise the height of the bar
The snatch from blocks will force the Athlete to execrate the barbell quickly through the 2nd pull because the barbell is starting from a dead stop with no prior stretch reflex. Lifting from blocks, rather from the floor allows us to remove the additional load, training from the floor, places not he back and hips. Allowing for a quicker recovery. From a skill perspective the snatch from blocks at various height will allow the Athlete and Coach to see glaring faults, especially barbell path an early second pulls.
Perform 3×3 from blocks where barbell is just below knee, then 3×3 where blocks raise the barbell just above the knee. Because the Athlete starts well into the first pull the Athletes weight is slightly forward. As the Athlete moves to above the knee additional force and speed will need to be generated. Encourage Athletes to catch as low as possible in OHS.

WOD: 17min

“CrossFit Games Open 13.1”
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Encourage Athletes to look up past 13.1 scores in Wodify and retest at the previous weights. If Athletes are not going to Rx weights encourage them to make weight jumps. Start light, move quickly and well, then make small weight jumps. We do not want Athletes attempting Rx and capping out on weight 5min into the workout. We want the Athletes working for all 17min. Do not hesitate to take weight off Athletes bars to insure good mechanics. Your the Coach make the executive decision. Burps to a 6″ target, Coach Athletes to bring feet back under hips, jump and clap overhead.

$ Out

50cal Recovery Row