OPEN GYM ANNOUNCEMENT: Open Gym will be from 2pm to 4pm today (Sat., 3/1/2014)
following completion of the Open workout heats
3 Rounds of
40 Jumping Jacks
30 Mountain Climbers
10 PVC Dislocates
Skill – Double Unders
15 min Double Under practice working through the following progression*:
* When unable to progress, continue to work at the previous step for the remainder of the time
– Scaling: for those with proficient double Unders, work Triple Unders
Snatch Practice & Prep
2 x 2 reps of Pause Snatch Extensions (Pause just below the knees, then just above the knees, then just below the hips, then stand)
3 x 3 Hang Snatch Hi-Pulls
2 x 4 Power Snatch
– use only the bar for the first 4 sets, and then light weight for the last two sets (using the working weight for metcon); concentrate on perfect form and technique, utilizing the hips to move the bar faster!
In teams of 3-4, complete a 20min AMRAP of:
5 Hang Power Snatch (75/65/45/35)
20 DU /or/ 10 Lateral Hops over the Bar (O&B=1rep)
– one person working at a time; preceding teammate must finish the entire round before following teammate may begin
Even though I was doing the Open, since I hadn’t been able to do any DUs in 8+ months, I figured it wouldn’t be a good workout so I decided to do class in addition. (Note to everyone: DON’T DO THIS.) The freaking mountain climbers in the warm-up nearly killed me. I was mad on the first couple rounds as I continued to fail on my DU attempts. And then, out of nowhere, I got one. Then 5 more in the 90 seconds!!! Whaaaa???
I worked at 35# on the snatches and subbed 20 lateral hops over a band since my hips shift when I hop over the bar. Still working on snatch form, specifically launching the bar from my hips.
Good class. And then the Open workout…see next post…