Wednesday 180103

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Complete for Load:

Power Snatch

3 – 2 – 1 – 3 – 2 – 1

Deadlift

3 – 3 – 3

[/rs-box_content]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2017/12/Photo-Dec-15-10-51-06-AM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”img-polaroid” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Lisa rocking the overhead position!

Power Snatch and Deadlifts.

Today’s strength work will have us performing a wave of power snatches. The first sets of 3, 2, and 1 should be lighter than the second sets of 3, 2, and 1. As you’re warming up, a target for that first set of 3 will be around 75-80% of your power snatch 1 Rep Max. Weight will go us for the sets of 2 and then 1. For the second set of 3, shoot start heavier than the first set of 3 and continue to exceed the previous set.

Once we get through the power snatches we’ll finish with 3 sets of 3 of the deadlift. That first set of 3 will be heavier than the last power snatch and you’ll add weight each time. This won’t necessarily be working to a 3 rep max, but don’t hesitate to add weight each set.

For both the power snatch and deadlift, we’ll have a running clock and the sets will be performed all together every 3 minutes. This will be a fun day of weightlifting, don’t miss out!

Leave a Comment

Your email address will not be published. Required fields are marked *