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.

 Buy In:

Snatch Grip Deadlift

90% of 1 Rep Max

8 Sets

2 Reps rest 30 Seconds after each effort

WOD:

8 Minute AMRAP

6 – Burpees Pull-ups

8 – Snatch Grip Deadlift  135/95

Cash-Out:

Stretch
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.