Welcome back into the fitness fold athletes! It was a long weekend filled with food, drink, family, friends, food, & drink. Yes, all around a good time and I’m sure we all followed the old adage: Everything in moderation, including moderation. Well, we did the dance and now it’s time to pay the piper with lots and lots of snatches.
Today’s work starts off with some strength work putting in 6 sets of 2 reps at 85-90% or our 1RM Snatch. This will be a heavy set of two, so be sure to work up to that weight and no, your warm up sets do not count towards your 6. These do not need to be touch and go; take the time to get a solid reset before going into that second lift. On that same note, do not put down the bar after #1 and spend an extended period reconsidering life choices. 5-10 seconds, get set and go for #2.
After you get that set we’re taking a trip in the way-back machine to visit CF Open WOD 12.2 which is, you guessed it, more snatches!
This is a 10 minute AMRAP involving four ’rounds’ (for lack of a better word). We start with 30 Snatches at (75/45), then step up the weight for 30 more snatches at (135/75), then one more weight adjust to get 30 more snatches at (165/100). If you finish these 90 snatches in the 10 minute window, you jump up the weight once more for AMRAP (As Many Reps As Possible) of snatches at (210/120). That’s it.
Yes, this WOD is a SMOKER and to stick with the intent, the first 30 should be light and quick, but strategically break up your sets. 3 sets of 10 is a solid plan. If you try to go unbroken on the first 30, those other 60 will catch up quickly. If 75/45 is not your ‘light and quick’ weight for snatches, then take it down to a weight you can do these 30 in 3 min or less.
The next jump should feel more moderately heavy and sets of 5 are a good goal. Finally, the last set is the heaviest you can handle 30 snatches and 10 sets of 3 is going to be solid effort. If you get to that last set, fantastic job; now make them count.
Snatches: 6 x 2 @ 85-90% of 1RM
CF Open 12.2 – 10 Min AMRAP
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
AMRAP Snatches (210/120)