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September Newsletter
CROSSFIT
STRENGTH
Snatch Technique Drill #1
(0:00-4:00): Build to a Moderate High-Hang Squat Snatch
(4:00-8:00): Build to a Moderate Hang Squat Snatch
(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch
Score is the total weight for all 3 lifts
CONDITIONING
“The Ocho”
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run
VIRTUAL WOD
CONDITIONING:
“The Ocho”
On the 4:00 x 8 Rounds:
40 Double Unders
200 Meter Run
WHITEBOARD BRIEF
With the score being the slowest of the 8 rounds, we’re looking for consistency across the board
Let’s think of each interval as repeats at about 85% effort
If we come out too slow, we won’t get the effect we’re looking for
If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
The goal is to need the rest to sustain that one strong pace throughout
Two simple things can make a big difference on the rower:
Start each round with a quick burst to get the machine revved up before settling into your pace
Get out of the straps quickly and immediately into the run
Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this
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