RECIPE OF THE DAY

Mel O.
Sudbury
Coach

WHOLE ROASTED CHICKEN

INGREDIENTS:

  • 5-6 pound chicken
  • salt and pepper
  • 1 bunch of thyme
  • 1 lemon, halved
  • 1 head of garlic, cut crosswise
  • 2T melted butter

DIRECTIONS:

  • Preheat oven to 425F
  • Remove the chicken giblets. Rinse the chicken inside and out, then dry the outside. Liberally salt and pepper inside of the chicken. Stuff the cavity with the thyme, lemon and garlic. Brush the outside with the melted butter, salt and pepper. Place on a roasting pan
  • Roast for 1.5 hours. Remove and cover with foil for 20 minutes before slicing. Enjoy!

WOD

METCON

TECHNIQUE
Snatch Complex
10 x on the :90
Snatch Pull
Hang Power Snatch
Power Snatch
FOR REPS
AMRAP 10
Up Ladder by Two
2 Hang Power Snatch
2 Pull Ups
Weight: 75/55

MASTERS

TECHNIQUE
Snatch Complex
10 x on the :90
Snatch Pull
Hang Power Snatch
Power Snatch
FOR REPS
AMRAP 10
Up Ladder by Two
2 Hang Power Snatch
2 Banded Pull Ups
Weight:65/45

MOVE

TECHNIQUE
Snatch Complex
10 x on the :90
Snatch Pull
Hang Power Snatch
Power Snatch
FOR REPS
AMRAP 10
Up Ladder by Two
2 Hang Power Snatch
2 Ring Rows
Weight: 55/35

WOD GUIDANCE & GOALS

Today’s workout is a great opportunity to dial in your snatch technique. The snatch pull is to focus on straight arms and keeping the bar close. The hang power snatch helps to focus on a speedy hip and turn over of the bar. And then you combine both movements to complete the full movement. Start at a lighter weight (6/10 effort) and build by .2-.5 from there. Per ushe, only increase your weight if your technique is spot on.
THEN, for the AMRAP, the hang power snatch and pull ups build by 2 rep every round. Choose a weight you can cycle for at least six reps. Target the round of 12

Post Weight + Reps to Comments. Compare Scores HERE.