Heavy and Fast

JT Scott | 10/02/2019 | 4

It’s been a while since we snatched, but we’re going to throw some weight from ground to overhead today! We’ll spend the first part of class working on technique and building up to some nice heavy snatching, before stripping it down to a weight we can WOD with.

On the burpees: you must face the box when doing the burpee (no lateral burpees); RX is a two-footed jump to get up, but a step down on the other side is acceptable.

When approaching scaling for the workout today, keep in mind that we want the double unders to take between 60-90 seconds, and we want the power snatches to be set at a point where you minimize breaking up the sets. This is supposed to be fast; not necessarily light and fast though, heavy and fast is even better. 😉

Choose a weight that is going to challenge you without breaking you, but be brave when choosing. The worst thing that can happen is you get in over your head and have to admit defeat today as you strip a few pounds off the bar in round 2… Maybe though, you pick a sturdy weight and surprise yourself by doing more than you thought you could! You miss all the pitches you don’t swing at, after all.

WOD:
Buy-in: 100 double unders
– IMMEDIATELY FOLLOWED BY –
5-10-15-10-5
Power snatches (95/65)
Burpee box jump-overs (24/20)

* try for only one break in the sets of 10 and 15