FriYay 05.26.23

Class Times:
4:30 & 5:30pm

*** Announcements ***

  1. No class on Sunday 05/28
  2. Memorial Day Murph – 1st heat at 8:00AM

Warm Up (Min 0-12)

Steady through
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
10 Power Snatch
3 Wall Walks
10 Overhead Squats

Get Fit (Min 22-38)

Every 4:00 for 16:00
200m Run
15 Box Jumps 24/20″
3 “Heavy” Power Snatch

There is plenty of time to warm up to a working Snatch weight before the workout starts. The build should be technique focused. You should also have time within the workout to adjust the load based on feel.

(Wellness WOD)

4 Rounds
200m Run
15 Box Jumps
10 Double DB Hang Snatch (light enough to go UB)

Finisher (Min 46-52)

For Time:
400m Run
40 Power Snatch 75/55
*6 Min Cap
-This is a sprint to finish off the day. Try to hang on to the Barbell for a huge opening set then chip away. This is all about fast and efficient barbell cycling. Choose a weight you are very confident with.
*(Wellness members can do a single DB snatch)*

Competitor Extra

EMOM until failure
“Death by”
Ring Muscle Ups
Min 1 – 1 Rep
Min 2 – 2 Reps
Min 3 – 3 Reps

If you don’t think you’ll get past the round of 5, switch the format to only increasing the reps every other minute: Min 1 – 1 Rep, Min 2 – 1 Rep, Min 3 – 2 Reps, etc.. If you need a different movement all together, consider a Jumping Muscle Up or just a Dip variation.