Tuesday 9.8.20 Workout

Box Brief

New Outdoor Training Space in Downtown Ardmore!
Tuesday | Thursday, 5:30p and 6:30p
Saturday, 8:00a

September Newsletter

CROSSFIT

STRENGTH

Snatch Technique Drill #1

(0:00-4:00): Build to a Moderate High-Hang Squat Snatch
(4:00-8:00): Build to a Moderate Hang Squat Snatch
(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch

Score is the total weight for all 3 lifts

CONDITIONING

“The Ocho”

On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run

VIRTUAL WOD

CONDITIONING:

“The Ocho”

On the 4:00 x 8 Rounds:
40 Double Unders
200 Meter Run

WHITEBOARD BRIEF

With the score being the slowest of the 8 rounds, we’re looking for consistency across the board
Let’s think of each interval as repeats at about 85% effort
If we come out too slow, we won’t get the effect we’re looking for
If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
The goal is to need the rest to sustain that one strong pace throughout
Two simple things can make a big difference on the rower:
Start each round with a quick burst to get the machine revved up before settling into your pace
Get out of the straps quickly and immediately into the run
Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this

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By | 2020-09-09T09:54:49+00:00 September 8th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 9.8.20 Workout