“180228-Class”

3-Position Squat Snatch / "Sunny Side" Class WOD

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  • Snatch then Two 5-minute AMRAPs in 15 minutes
  • 3-Position Squat Snatch
  • Build to Heavy
  • “Sunny Side”
  • AMRAP 5
  • Buy In: 30 x 10 Meter Shuttle Sprints
  • AMRAP in Time Remaining:
  • 3 Squat Snatches (115/80)
  • 6 Lateral Barbell Burpees
  • rest 5 Minutes
  • AMRAP 5
  • Buy In: 30 x 10 Meter Shuttle Sprints
  • AMRAP in Time Remaining:
  • 3 Squat Snatches (115/80)
  • 6 Lateral Barbell Burpees

In today’s edition of “Weightlifting Wednesday”, we’ll start by working on the three positions of the squat snatch. Athletes will build up a heavy complex of one squat snatch from the pocket, one inch above the knee, and floor. “Heavy” means that athletes only increase the weight to a load that they can still move well at.

The metcon begins with 30 shuttle sprints back and forth between cones set 10 meters apart. Every time one point of contact passes the cone, that will count as one rep. Once all the runs are completed, athletes will complete as many round and reps possible of 3 squat snatches and 6 lateral barbell burpees. The weight on the barbell should be something that athletes could complete 10+ repetitions when fresh. These will likely be completed in small sets or quick singles, but a good looking single repetition should always be in the tank. For athletes with no aspirations of competing in the sport of CrossFit, we can make these squat snatches into power snatches.

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The shuttle runs are a buy-in and do not count towards the score of the workout. Athletes should move at a moderate pace through these that allows them to immediately pick up the barbell for a snatch. The running will likely take athletes between 2-3 minutes, leaving them about half the workout to complete the couplet of snatches and burpees. With short time windows, the goal is to rest as little as possible. At this moderate barbell weight, while athletes may be able to touch and go for three, they want to pick the option that keeps them moving the most. For some the better choice may be quick singles. Along these lines, the burpees should also be at a pace where athletes can stand up from the sixth rep and pick up the barbell right away. Following the first AMRAP, athletes will rest five minutes and repeat.
Source: wodwell.com
Movements : Burpee, Run, Snatch
Equipment : Barbell
Tags : AMRAP
WOD Feed : "Class" Daily
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