It is addictive, isn’t it? That feeling of looking at the bar, trying not to do the math, to figure out how many times you need to get that bar from the ground to over your head in the next 1o minutes, knowing that you probably can, but just maybe you can’t. There is a tension in that space between “can” and “might not”, between “did” and “did not”, between “rep” and “no-rep”. But that glorious tension! It’s a force of nature. It’s gravity. It’s irresistible and undeniable. The only difference between this glorious tension and gravity is that gravity pulls everything down with the same force. But this tension, this tension will launch you! Make this tension your best friend. Harness the tension, use it like a slingshot, point yourself in the direction you want to go, and launch!
Squatember: Overhead Squat: 7×3, but don’t get heavier than about 70% of your 1RM for that last set. This is practice and warm up for the WOD…
WOD: (CF, Enduro’s and Competitors) Open WOD 12.2
As many reps in 10 mins as you can of:
- 30 Snatches, 75/45 lbs
- 30 Snatches, 135/75 lbs
- 30 Snatches, 165/100 lbs
- Snatch, 210/120 lbs
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.
Strength work will be to practice the Clean & Jerk, weights and reps determined by the coach.
WOD: AMRAP in 10 Minutes;
- 3 Clean & Jerks
- 9 Sit-ups
- 100 Meter Run