Friday’s WOD 8/31/12
Due to Lindsay’s and Rick’s Wedding we will be closed for the Friday evening classes. I am sorry for the inconvenience We will also be closed on Saturday and Sunday due to “Labor Day”
On Monday we will be open at 0930 for a Labor Day workout. This workout will be a “Hero” workout which means it will be tougher and longer than we are use to.
Snatch Grip Deadlift
90% of 1 Rep Max
2 Reps rest 30 Seconds after each effort
8 Minute AMRAP
6 – Burpees Pull-ups
8 – Snatch Grip Deadlift 135/95
For today’s buy in we are going to perform a snatch grip deadlift. Pick a load that is close, to your 1 rep max Snatch. There are a few goals to this drill: 1st – To develop the proper set-up and lift off (knees back, bar tracks up your legs) 2nd – To develop speed with a heavy-ish load on the bar that does not compromise speed or technique. 3rd – To develop the hook grip and snatch grip which can be taxing for some. We will perform 8 sets of 2 reps with 30 seconds of rest between efforts. These reps should be perform fast.
For the workout we are going to continue working on our snatch grip deadlift with a simple couplet. The burpee pull-up is exactly as the name implies. A burpee followed directly by a pull-up. I would like you to try to choose a height of the bar between 6 inches to a foot above your overhead reach. Challenge yourself.
For the cash-out we stretch.