CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Wednesday 06/09/17

Kay Pic: Angela Clancy

Kay
Pic: Angela Clancy

WoD – “Stairway To Heaven”

Complete As Many REPs As Possible in 12 Minutes

of:

2 Power Snatch (35 / 25 kg)

2 V – Ups

4 Power Snatch (35 / 25 kg)

4 V – Ups

6 Power Snatch (35 / 25 kg)

6 V – Ups

8 Power Snatch (35 / 25 kg)

8 V – Ups

10 Power Snatch (35 / 25 kg)

10 V – Ups

Continue to add 2 reps each round until the clock runs out.

.

  • Lightweight snatches are hard. Yes thats right we said. Lightweight IS hard! Why you say?? It is because you are have a weight on the barbell that is highly movable and you have no reason to stop other than being gassed out from your buzz-lightyear pace!!
  • CrossFitter’s will inherently tell you they prefer a heavy barbell in workouts. This is likely because they know they will be getting heaps of rest in that WoD. Problem is they are turning their workout into a low intensity strength workout. Not today my friends. Today we haul ass!
  • Choose a weight that you know you could move for 15 reps if fresh (think back to “Randy” last week. Did you do 20+ reps to start with? Then maybe today add 2.5kg to the bar. If not then keep the weighty as it is and get used to moving it more efficiently.
  • The V-Up will sneak up on you very quickly. This ab move is hard to maintain. If you are doing this “as prescribed” then you will reach over the knees with near straight or dead straight legs. The V-tucjk is a very credible scale should you not be able to reach over the legs.
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post Number of REPS to Beyond The Whiteboard.

Mobility comes first & foremost in weightlifting.

And here are some neat ways to free up your shoulders 🙂

scores.6/9/17

scores.6/9/17

 

This entry was posted in WODs. Bookmark the permalink.

Comments are closed.

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss