Monday had the PR bell ringing all day for those Sumo Deadlift’s 🙂 The Metcon “Green Light” was a Spicy repeat from back in November. This was a tough one that challenged your soul. To finish in the 8 minute time cap you really had to not stop and just GO for the “Green Light”!
Tuesday’s Training Intent:
– Skill: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your 1RM.
– Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.
Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s.
Rx+:(70% of 1RM Snatch)
Beginner: Work with an empty barbell.
5 Rounds of:
Row 500 meters
15 Air Squats
15 Power Snatch (75, 55)
L3: (65, 45)
L2: (55, 35)
L1: (45, 25)
Beginner: Sub Russian KBS for Snatches (45, 30)
3 Rounds of:
30 Banded Leg Curls each
10 1-Arm Rows w. rotation each.
*Rest as needed.
“Success isn’t always about ‘Greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come.” –Dwayne Johnson
Monday’s WOD Results: