Workouts don’t always need to be “for time” to be effective. One of the things I liked about the format of this years Games is that it will shift peoples training away from only doing “Every Second Counts” quantifiable training. That doesn’t mean working against the clock isn’t going to be a big part of our programming (sorry, it is) but there is more out there.
Sundays workout focused on explosive power, and the ability to generate it repeatedly.
10 ROUNDS (start every two minutes)
2 HANG POWER SNATCH
5 BOX JUMPS
5 CLAPPING PUSHUPS
Once again we had two extra sets of eyes on everyone, with Mike Choi and Maiko giving some great coaching.
Afterwords we spent some time working on skills centered around the gymnastic side of CF. Everyone got to pick their weakness from Handstands, rope climbs, kipping, L-sits, ring dips etc.
Fire away with the comments: were the metcon junkies left ungassed? Did you choose a heavy enough weight for the snatch?