NEWS
- COMMUNITY OUTREACH: Details HERE
- Gordon Shelter Donations – Due by Wed 12/9. Decorating Thu 12/10 at 11am
- Maynard Food Pantry – Donations 12/14-12/19. Assemble Baskets 12/19
WOD
“Snatch Complex”
Hang Snatch + Snatch
8 sets, building
Hang Snatch + Snatch
8 sets, building
Hang Snatch + Snatch
8 sets, building
WOD GUIDANCE & GOALS
Like last week’s clean complex, today’s workout is a great opportunity to dial in your form/technique but this time for the snatch! Coaches will help you build to a moderately heavy (80%) weight to start your working sets. You’ll do 2 sets at that weight, then move up in weight for the next two sets. Continue the pattern of building up in weight, as long your technique looks good. Take a two minute rest between sets. By the end of this workout, ideally you’ll be around 95% of your 1 rep max snatch.
Post Weight to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
8 x 400m, walk 100m
55#
145#
60#
125#
80#
135#
125#
100# (25# PR!)
135#
Hit 140# hang but failed the full snatch twice.
70/75/80/85
65# (with squat) / 70# (without)
105#
decided to do 1 power snatch and then 2-4 overhead squats 8 times
65#
Started to get the hang of it and did a few snatches with just the bar
90#
125#
50#. Not a lot of weight but definitely a lot of progress on form. 1000♣️!
3.8 mi walk
175#
175# missed the squat snatch @ 185#
105# Worked on form. Did not try to go above 80% of 1RM.
75#
125#
Hit 135# hang but failed the full snatch twice.