Sunday 11.15.15 WOD NOTES

Explosive Strength

Mobility: 5min

Coaches Choice

Dynamic Warm Up: 5min + snatch warm up

Same snatch warm up at Friday

Strength: 15min

Snatch From Blocks (3×3 @ 65% 1RM snatch from blocks)
Use blocks or foam pads to raise the height of the bar
3×3 Below Knee
3×3 Above Knee
Athletes will complete 3×3 below knee and then 3×3 above knee.
When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power snatch from the same starting height. – Catalyst Athletics


The block snatch will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter. – Catalyst Athletics

WODs: 25min


“CrossFit Games Open 14.1”
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

***Rest 5min to WOD 2
If not Rx, Snatch weight should be light, think “Randy”. Singles x3


1000m Row
Rest 1:1
500m Row
Rest 1:1
250m Row
**Score time, including rest
This is an all out sprint row. Make sure Athletes rest.

$ Out

3×20 Barbell Roll Outs