12.6.2021
Warm-up
[3:00-13:00]
Bike:
20 sec slow cycle
20 sec medium pace
20 sec fast
20 sec med
20 sec sprint
Then 2 Rounds with cap of 7:00:
8 PVC Pipe Passovers
6 Overhead Squats
4 Drop Snatch
12 Alternating Step-Ups
6 Box Jumps
Specific Prep
[13:00-22:00]
With Empty Bar together with coach counting pause and demoing movements:
2 sets
1 Snatch Balance + 1 Pause Over Head squat
Then 8:00 to build to working weight for complex
Weightlifting
[22:00-32:00]
Snatch Balance + OHS (OHS @23X1; 1.1 x 5 sets; every 2:00)
70-80% of 1RM Snatch
OHS pause is 3s in bottom of squat
BUILD: Overhead Squat @2111
Specific Prep
[32:00-40:00]
**TnG Power Snatch technique/practice**
3x Snatch Lift Off + Muscle Snatch + Tng Power Snatch
+
3 x Slow Power Snatch + Smooth Lower into TnG Power Snatch
*do this with light weight, then build to working weight
Metcon
[40:00-55:00]
The Wraiths (Weight)
15:00 EMOM
min 1: 13/10 Cal Bike
min 2: 5 TnG Power Snatch
min 3: 10 Burpee Box Jump Overs 24/20''
Open/RX+: 15/11 Cal
Load: Choice
Power Snatches should feel smooth and fast on the TnG set of 5 each round
Bike and BBJOs should be at moderate pace that is sustainable for all 5 rounds
CC: SUSTAIN / PACER
Here we are hitting a little EMOM with the emphasis on the TnG Power Snatch. This should require the least amount of time during the minute, but because the other two movements take the majority of the time, we will need to settle our heart rate down and then hit a smooth strong set of 5 TnG Power Snatch.
The Wraiths (BUILD) (Weight)
EMOM 15:00
min 1: 11/8 Cal Bike
min 2: 5 Hang Power Snatch
min 3: 8 Burpee Box Step-Overs
Choose a weight on the Hang Power Snatches that allows for unbroken sets AND good movement
Cool Down/Stretch
[55:00-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
EXTRA Competitor WOD
Back Squat (Squats @20X1; Every 2:00 x 4 reps for 8:00 )
All sets @ 70%
We want to keep the squats feeling fresh as well as allowing the body to recover this week so keep the speed on these and do not exceed prescribed percentages.
Metcon (Time)
3:00 On / 1:00 Off
Until 40 Ring Muscle-Ups are Complete
16/12 Cal Bike
16 Overhead Squats 135/95#
+
Max Ring Muscle-Ups w/ time left in 3:00
Cap = 7 Rounds (27:00)
-We are working on continuing to build density in our gymnastics while also practicing these reps with fatigue build up. Goal here is to be able to have at least 1:00 to work on the ring muscle-ups at the end of each AMRAP.
*scale for Ring Muscle-Ups (Banded Seated Ring Muscle-Ups)
