Day 290: CF Armoury: Squat Clean; WOD: 17 Min AMRAP - DU, Power Snatch, Box Jump Overs

Monday; December 7, 2015 @ Crossfit Armoury

:0-10
Warm-Up:

no Hip Muscle Clean
Front Squat
High Hang Squat Clean
Above Knee Squat Clean
Below Knee Squat Clean

:10-15
STRENGTH:

Work up to 50% max Squat Clean

:15-25
10 Minute EMOM:
1 Squat Clean
1 Above knee Squat Clean
1 Below knee Squat Clean
Start at 50% 1 RM Squat Clean
Add 5 - 10 lbs per round


:30-38

WOD Warm-Up:  

50 Double Under
5 Burpee fast
10 Box Jumps Overs
Warmup Snatch Weight


:38-55
WOD:   17 Minute AMRAP 

20 Double Under
3 Power Snatch (M: 135 lb / W: 95 lb)
6 Burpee Box Jump Overs



Today's Coach:  Jason

My Thoughts:

Warm-Up;
Lots of CLEAN work today.  Worked thru the different variations for the warm-up.  Started with a wooden dowel to understand how it was suppose to work and then moved on to an empty barbell, repeating the same movements.

STRENGTH;
First part of the Strength involved working up to each's own 50% of max Squat Clean  This will become the weight you will used for the second part of the Strength workout.

Second part of the strength using the weight determine from above.  This will be the starting weight, to which you must do 1 Squat Clean, 1 Above Knee Squat Clean, and 1 Below Knee Squat clean.   Coach Jason suggest that we pull out two plates of 5s, 10s, and even 2.5s if you feel the need for this.  This is what I did.   My maximun weight that I was able to do was 150 lb.

WOD Warm-up;
Warmed up with my attempts for Double Under.  Opted to do singles, which translates to 60 of them.  Ah burpess....  did 5 "fast" ones, and then 10 Box Jump overs (which in my case was using 4x 45 lb plates).   

WOD;

Like the WOD warmup, scaled this to do single (60), Power Snatch at 105 lb and using the plates (4) for height.  Slowly increasing the height so I can do them.   Finished with 6 rounds + 14 double under (the equivalent = 42 singles) in the 17 minutes time cap.  As always, we use the plastic green army men to keep count how many rounds we complete.  Otherwise, my math would be so wrong... ;)

Misc:

Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

Top to Top Tabata Push Press
 (M: 75 lb / W: 55 lb) for 20 seconds ON  
                           10 seconds REST

Remember to stay consistent in your training and tackle one WOD at a time!!