Heavy and low volume – Wed 2.28.18

 In W.O.D.

Today’s WOD should be relatively heavy with low volume, which means the reps should all be done as good as can be done.  Forgo the “for time” and focus on staying heavy.  The scaling options below are suggestions only!  Don’t let them keep you from pushing harder!

Strength:  Power Snatch. 1RM for the day

*Try to go heavier than the weight you will use for the WOD.

Conditioning: 10 rounds for time of:
1 power snatch
3 overhead squats

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options. Post time to comments.


Related:
• The Power Snatch
• The Overhead Squat

Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats

Men: 75 lb.
Women: 55 lb.


Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.