Workout of the Day for 220902:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♀ 30-in box, 135 lb
♂ 30-in box, 185 lb
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Compare to 210411.
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.
Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♀ 24-in box, 115 lb
♂ 30-in box, 155 lb
Beginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs
♀ 15-in box, 55 lb
♂ 20-in box, 75 lb
Comments on WOD Demo: Snatch, Burpee Box Jump-Over
9/6/3
55kg snatch
28 inch box jumps
4:31
bw 81kg age 32
#125 4:32 44/m
Globo wod: If you're using iron plates today do heavy hang power snatches. For burpee box jump overs you can sub burpee bench jump overs or jump over any other object. As a last resort you can do burpee broad jumps. Dumbbells sub 18-12-6 power snatches, 80/55lb dbs, alternating. If 50lb dumbbells is the heaviest available men consider doing alternating dumbbell squat snatches, or an equal number of devils presses (burpee on dumbbells to double dumbbell power snatch)
WOD Demo: Snatch, Burpee Box Jump-Over
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