A. Squat Snatch
1RM
M:
“Isabel”
30 Snatches for time 135/95
Program Notes:
This is the final week of our 12 week block that started in September. This weeknwe will have a couple of tests and our annual Thanksgiving Day WOD. Invite your friends and family for a fun team of 3 workout!
Today we are testing our Squat Snatch. We’ve done a lot of progressive work leading to this, so let’s see where we are at. After that we will do the Snatch cycling benchmark: “Isabel”. Let’s see if our Oly work carries over into efficiency with cycling the barbell.
Metcon intention/notes :
Isabel is meant to be a fast sub 3 min benchmark workout. This means that we need to leave our ego at the door and use weight that we move repetitively without stopping. OUr strength work is in part A today, this is not a strength metcon. Fast singles moght be the ticket for many. Some may choose to knock
out a large set and then go to singles and our most advanced may push to go unbroken.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermeditate: 115/75
Scaled: 95/65
Beginner: Use weight appropriate for where the athlete is at in their progression with Snatches and meets the intention. Some may switch the move up altogether or even use DBs.