Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Sept. 6th & Sept. 20th
A.
Hang Snatch Hi-Pull + Hang Power Snatch
– (1+1) X 2, building to heavy set
– Take 10 minutes
– This is week 4/4 on this power and speed progression!
*The goal of the High Pull is to reinforce the straight bar path on extension with the secondary focus of teaching the proper leg drive for increased barbell elevation!
B.
Benchmark/Tribute WOD: “HOPE”
3 Rounds for total reps:
1 Minute X Burpees
1 Minute X Power Snatches
1 Minute X Box Jumps
1 Minute X Thrusters
1 Minute X Chest to Bar Pullups
1 Minute X Rest
*Your score is total amount of reps accumulated in each station over 3 rounds! 1 number!
Good Scores for “Hope”(source)
– Beginner: 8 Burpees + 4 Snatches + 12 Box Jumps + 6 Thrusters + 4 C2B
– Intermediate: 10 Burpees + 6 Snatches + 14 Box Jumps + 8 Thrusters + 6 C2B
– Advanced: 15 Burpees + 10 Snatches + 18 Box Jumps + 12 Thrusters + 12 C2B
– Elite: 20 Burpees + 21 Snatches + 26 Box Jumps + 19 Thrusters + 21 C2B