WOD:
Back by Popular Demand…..The Snatch:
- 5 minutes: Pull Number 1 (the snatch style deadlift)
- 5 minutes: Pull Number 1+2 (add in the hip ext and high pull)
- 10 minutes: Hang Squat Snatch (start from a hang and pull yourself under the bar)
- 10 minutes: Full Snatch
These are obvious just guidelines, my goal is for you guys to simply get better at a challenging movement.
Then:
500 meter row intervals with a partner
You go, then they go, you get to rest while they go. Repeat this a total of 4 tim
RESULTS:
Team Bens… 14:13
Yes my partner was Ben as well ;-D I typically started around a 1:30 /5oom pace and ended around 2:05 /500m pace. My legs would just die about halfway thru each time and I’d lose all my power. The other Ben was definitly the stronger rower of the two of us, also a lot taller which might have helped too. He managed to maintain a 1:20 /500m pace for a good amount of time… ridiculous!
For the snatch work before hand, I again went lighter… only worked up to 115# for the full squat snatch. I actually did better at 115# than 95#, as I think 95# was too light and I kept overshooting the bar overhead and catching it too far back. In order for me to improve on the full snatch, I think I really need to work the snatch balance which we didn’t do. As my weak point is the catch at the bottom. I typically can get good power during the first 2 pulls, but the last pull (drop under the bar) is where I have problem. Something else to add to my long list of of todos.