WOD 120702

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.
     145 x 145 F1 x 145 F1 x 135 x 135 x 145 x 145

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
     205 x 205 x 205 x 205

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
     95 x 105 x 105 F1 x 105 F1

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”


Conditioning

3 rounds for total working time of:

7 Thrusters @ 115#
7 Hurdle Shuttles 24/20″
 
     6:26


Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

Felt like shit. Didn't want to workout, but forced myself to. Tomorrow should be a much better day.