Monday 180709

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WOD

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Complete for time:

Run 200m

10 Squat Snatch, 135#/95#

Run 200m

8 Squat Snatch, 155#/105#

Run 200m

6 Squat Snatch, 175#/120#

Run 200m

4 Squat Snatch, 195#/135#

Run 200m

2 Squat Snatch, 215#/145#

Run 200m

15:00 Cap!

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Accessory

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2 x 5 Spotted strict toes to bar

2 x 3 Spotted top half strict toes to bar

3 x 1 Spotted strict toes to bar + super slow eccentric

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We remember this day…the day Ricky did RX chest-to-bar pull-ups in a WOD!

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Holy Snatch!

It’s going to be pretty easy for you to look at this workout and get a little knot in your belly. That’s ok, I feel the same way! Today our job is going to be to make this WOD right for you. The loads are going to be different for everyone today. To get what we need to our of this thing it will be important for you to plan. Here are some things to consider:

The first set of 10 should be a weight that allows for consistent, fast singles. 

The last set of 2 should be very challenging. You might be getting close to 95% 1RM here.

There is a 15:00 time cap so you’ll have to keep moving. 

So think about what this will look like for you so you have a plan coming in. A great strategy will be to choose the weight you want to end with and work backwards from there to figure out what weight you’ll use for each set. Make jumps that are easy to change on the fly so changing weights during the WOD doesn’t get too complicated. When you’re getting set up, write your plan down on one of the whiteboards so you have it in front of you. Spend a little time thinking about this one and it will go smooth for you. Let’s start out the week right!

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