WOD's on
this week?

KALENDERWOCHE 31  | 01.08. - 06.08.2022

THE SNATCH AND AMANDA BENCHMARK

In August, we focus on the snatch in preparation for the benchmark workout Amanda that shows up at the end of the month.

Amanda
For time:
9-7-5
Squat snatches (95/135 lb)
Muscle-ups

Each week we focus on different versions and components of the snatch.

Week 1: Overhead squats, dumbbell split snatches, pulling strength
Week 2: Heavy snatches, power snatches + overhead squats
Week 3: Moderate weight snatches, pulling strength
Week 4: Increasing squat snatch loads

Remember that this month isn’t about overexposing athletes to the snatch. Instead, we want to practice it more frequently and practice movements that build capacity in the snatch — for example, the overhead squat.

MO

WOD: Push Ups & BJO

SKILL: Box Jump for height

DI

WOD: Ring Rows & OHS

SKILL: Power Snatch + OHS

MI

WOD: RUNNING!!

GYM: Core Strength for Gymnastics

DO

WOD: Deadlifts and DU

STRENGTH: Daily 3RM Deadlift

LIFT: Coach Nicole teaches the SNATCH 

FR

WOD: Wall Balls and MB Pull Ups

STRENGTH: Weighted Sit Ups

SA

09:00 HERO WOD

11:00 WOW