Great partner WOD today. These partner workouts are a great way to get in that work/rest criteria we like to build on. Those Curtis P’s were a great barbell complex; time ratio spent rowing vs barbell work was definitely biased towards the rower.
Last year some of us competed at the Hybred Throw Down in Deming last year. Definitely a well run competition to compete in. This year the Hybred II Throw Down is happening on Saturday June 3rd and open for registration until May 25th. Cost is $30. To register call Loraine Dominguez at 575-694-4854. Click here for the event.
Friday’s Training Intent:
– Strength: Final week of Box Squats. Loads should be slightly heavier but speed/technique should be on point by now. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these.
– Metcon: Set a good pace for the entire workout and focus on consistent breathing during your sets. Also sub Power Cleans for Snatch if your overhead position doesn’t feel comfortable.
1) Wide Stance Box Squat:
7 x 3 @60-70% of 1RM Back Squat, every 60s.
– use 13-15″” Box.
– +5% from last week
– Ensure each set is done explosively + sit back on the box
2) Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.
Open Workout 13.1
17 minute AMRAP of:
30 Snatch, 75 / 45 lbs
30 Snatch, 135 / 75 lbs
30 Snatch, 165 / 100 lbs
Max rep Snatch, 210 / 120 lbs
– Score = total reps
Alternate Beginner Workout:
30 Deadlifts (135, 95)
20 Deadlifts (115, 75)
10 Deadlifts (95, 65)
Deadbug + Reverse Crunch: 3 x 10. Rest 60s.
Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed.