Another awesome weekend filled with PR’s and a lot of hard work. Huge thank you to everyone who helped judge, changed weights and all those who completed 18.2 on Saturday. There were a ton of you.
Warm-up
Spend 2 minutes in Z1
PVC mobility as a class
CFP snatch warm-up
Strength
Weightlifting complex – 1 power snatch + 1 hang squat snatch; 5 sets of the complex at 70% of your 1RM snatch across.
Rest :90 between sets.
How are you going to approach this strength? What skill will help you get better in the complex? What have you been struggling with when you approach the snatch?Take the time to build a plan and stick to it. Do not allow the weight to get so heavy that it does let you perfect your form. Movement proficiency is more important than PRIng with questionable form.
WOD
“Kahkeez”
8 min AMRAP
12t alternating DB squat snatches (40/25#)(35/20#)
60 DU’s
Fast and very high speed. No slowing down here, start fast and end fast. The DB snatch is a SQUAT snatch today. A very difficult movement, so if the ROM isn’t there you have two choices. Go really light to keep moving. Or stick to DB power snatches.
Accessory Work
Banded lat pull-downs – accumulate 100t
Banded high pulls – accumulate 100t
