Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Skill: We are spending 15 minutes performing skill work with the Hang Power Snatch/Rope Climb. This work should not take away from the Metcon.
– Metcon: This workout is intended to be slower as you’ll incur inteference from all 3 movements that involve grip. Hang Power Snatch should be light and completed UB. Effort should be around 80%.
– Skill: We are spending 15 minutes performing skill work with the Hang Power Snatch/Rope Climb. This work should not take away from the Metcon.
– Metcon: This workout is intended to be slower as you’ll incur inteference from all 3 movements that involve grip. Hang Power Snatch should be light and completed UB. Effort should be around 80%.
B) WARM UP/MOBILITY (3:00 – 20:00)
5 Minutes of Dynamic Warm-up of Coaches Choice then,
Then,
”Burgener Warm-up with a PVC”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Then,
Transition to empty barbells spending another 5 minutes going through your favorite progressions.
5 Minutes of Dynamic Warm-up of Coaches Choice then,
Then,
”Burgener Warm-up with a PVC”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Then,
Transition to empty barbells spending another 5 minutes going through your favorite progressions.
C) SKILL (20:00 – 35:00)
*Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light)
This work should not take away from the Metcon.
*Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light)
This work should not take away from the Metcon.
D) METCON (35:00 – 55:00)
5 Sets, not for time:
8/6 Strict Chin-ups
5 Sets, not for time:
8/6 Strict Chin-ups
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.
Rx+: (95, 65)
L3: (65, 45)
L2: (55, 35)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.
Rx+: (95, 65)
L3: (65, 45)
L2: (55, 35)
*Score = What you ate for breakfast =)