Tuesday 05.16.23

Class Times:
4:30, 5:30 & 6:30pm

*** System Update Announcement ***

Argonaut family, we are going to be migrating away from Beyond the Whiteboard to Wodify in June! If you want your workout data from Beyond the Whiteboard, you will have to open a ticket with their support team and request it be sent to you. I will send out more detailed instructions in the Argonaut Private group FB page tomorrow.

Warm Up (Min 0-12)

Hang Muscle Snatch w/ Bar
Lateral Hops over Bar

Get Fit (Min 20-34

3 Rounds
15 Power Snatch 75/55
50 Double Unders

– 2:00 Rest –

2 Rounds
9 Power Snatch 135/95
100 Double Unders
*15 Min Cap

You can go bigger sets of T&G on the lighter snatch, but singles are preferred on the heavier snatch to follow. Take an extra deep break before picking up the Jump Rope to avoid unnecessary trips.

(Wellness WOD)

4 Rounds
20 DB Snatch 35/20
50 Double Unders (or 2x Single Unders)

Get Powerful (Min 43-55)

Power Snatch INTO Overhead Squat + Overhead Squat
Every :90 for 12:00
1 Complex

The Power Snatch INTO Overhead Squat goes as follows: The athletes hits the Power Snatch but PAUSES in the receiving position under the bar (this forces them to get balanced and stable) Without standing up from the Snatch, the athlete will then descend into the bottom of the squat from their receiving position. Then they can finish the OHS before completing the second OHS rep like normal. This is a drill to force athletes to adjust their receiving position, and eventually catch lower and lower in a really balanced position.

Competitors Extra

10 Rounds
250m Row
– 1:00 Rest –
*Must complete in negative splits