WOD
Snatch 1RM
followed by,
four rounds, each for time of:
400 meter run
2 minutes rest
Post highest load reached and time for each run to comments.
Coach Burg reviews the snatch, including moving the knees out of the way but maintaining the angle of the back when pulling from the ground. Pulling from the ground is done only with the legs, there is no extending the hip. Once the bar reaches mid-thigh, think jump and not hump.
Today we work the highest load we can get overhead in a full squat. There is technique involved but the main goal here is to set a number. You will not be perfect but perfection will allow you to reach potential.
Do not allow the short amount of time we have, to be consumed by wondering if you are doing it perfect. Work on moving the knees backwards, moving the knees forward (after the bar passes the top of them), and then jumping, all the while keeping the back strong.
400m run = ?; ?; 1:20?; 1:29.
120# snatch (technically a PR). my technique needs a lot of work.
400s were BRUTAL. 1:13, 1:13, 1:25, 1:18
excellent work, 6ers!
Great Job 6am.
Shelley
400's were a little nasty. Nick and Paul were setting a sizzling pace.
1:14
1:29
1:21
1:19
Runs= 1:13, 1:38, 1:28, 1:30
snatch felt real good today considering we havent touched them 4ever, 185 felt pretty easy then missed once with 198, time ran out fast but i think i could have PRd easy today if i had enuf time...runs suked, as expected.
Nice job 6amers!!!
2:25, 2:27, 2:30, 2:35
Runs were (as always) pretty horrible.
2:25, 2:27, 2:30, 2:35
Ricky
400m Runs: 1:28, 1:29, 1:40, 1:38
400's killed me. 1:44, 1:48, 2:08, 2:08. Lungs still hurting, but in a good way. Great job 6AM!
Can't wait for D-Lifts!
400's: 1:38, 1:32, 1:42, 1:54(?)
My legs are still hurting! Great job 6am peeps!
400's: 1:29, 1:37, 1:38, 1:44 (1:37 av)
def need to work on my technique with snatches... great job nooners ~ :)
400s: 1:34, 1:37, 1:36, 1:53
thanks for pushing me hard krystal sp?
400s: 1:17, 1:15, 1:15, 1:15
I hit 208, on one attempt, right as time ran out after it took me 8 tries to get 203. Not sure how that happened but was pretty stoked. As for the 400s I ran hard on all 4 but was focusing on POSE and a good average.
Good work to everyone at 4:30 today.
Did 1:27, 1:25, 1:23 and 1:22 on the runs. Great job 5:30!! Was definitely pushed on the runs.
Great job Joe on the PR on snatch!!
Shelley
1:24 1:24 1:22 1:20 Next time I woudl like to see 1:21 or 1:22 across the board.
Ran better than I expected. 1:23, 1:25, 1:28, 1:34. Felt good today...maybe I'm getting over the hump!?
400's- 1:35, 1:32, 1:37, 1:40
I really had to talk myself into coming tonite. 68# for the snatches and the 400m runs.....sucked! I got 2:04, 2:14, ?, 2:14. Hopefully this time next year they will be my strengths.
400s - 1:22, 1:26, 1:32, 1:31
Running is starting to suck a lot less lately. It's almost like this "trying" shit works.
Damn, kids. There were some FAST times on the board tonight. And Kelli, the lifts you hit looked easy. Gorgeous.
Runs well as Joe saw my first run he hoped I had a plan, and I did it was to give everything the first run and then see what happened and well it wasn't good after the first. 1:13, 1:22?, 1:39, 1:38.
Runs 1:32, 1:32, 1:31, 1:32.
Gosh it seems like I have so many weaknesses and my list keeps growing. Hoefully I will be able to check somethings off soon!!
Runs: 1:25, 1:33, 1:36, 1:57
Only thought there was 3 runs. Didn't have anything left in the tank on the 4th run. Thanks for pushing me on the 3rd run Ken you did great!