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Please note

There will be no 5:30 or 6:30 PM classes on Friday 12/13/19 in order to setup for the Hometown Hoedown.  All Saturday classes are cancelled as well. We’ll start Saturday at 8AM so be there on time to go over movement standards and workouts.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 10 Minutes

10 Toe-to-bar or see the lights sit-ups 15/10 lbs
10 Burpees

Workout notes

Today’s workout is a ten minute couplet of a core gymnastics movement and a small set of burpees.  For the gymnastics you have the option of working on kipping toe to bar or work on building your core strength by knocking out a set of see the lights sit-ups.  If you are still working on getting toe to bar and getting one or two reps is difficult try out some sit-ups.  With see the lights sit-ups you’ll hold a plate overhead throughout the rep which help make this a strict movement.  After ten minutes your score will be the total number of rounds and reps completed in ten minutes.

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