Athletes Camp WOD: February 20, 2023

Weightlifting

Every 1:30 mins x 7:30 mins

1x [ 1 Power Snatch + 1 Squat Snatch ], pick load

Holding at 80% of your 1 rep max squat snatch. This is not touch-and-go, but you have the option to if you like. Focus on the power snatch and transfer that same power into your squat snatch.

Every 1:30 mins x 15 mins

1 Squat Snatch

Starting at 75% of your 1 rep max and then increasing each set. Goal today is to finish with most sets within the 82-85% 1RM range. Get comfortable with lifting heavy frequently, this is a great workout to better prepare for the coming weeks. This an inspiration from the prior snatch workout you completed 2 weeks ago on the Friday.

Every 3 mins for 5 sets: Back Squat

1 x 6 reps @ 65%

1 x 5 reps @ 70%

1 x 5 reps @ 75%

1 x 4 reps @ 80%

1 x 4 reps @ 82%

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Conditioning

RX Version

For Time

10 Bar Muscle Ups

21 GHD Sit Ups

7 Bar Muscle Ups

15 GHD Sit Ups

5 Bar Muscle Ups

9 GHD Sit Ups

3 Bar Muscle Ups

Rest 5 minutes

3 Bar Muscle Ups

21 GHD Sit Ups

5 Bar Muscle Ups

15 GHD Sit Ups

7 Bar Muscle Ups

9 GHD Sit Ups

10 Bar Muscle Ups

Scaled Version

2 rounds, each round for time, of:

5 Banded Bar Muscle-ups or Box Turnover Muscle Ups

10 GHD Sit-ups

7 Banded Bar Muscle-ups or Box Turnover Muscle Ups

14 GHD Sit-ups

9 Banded Bar Muscle-ups or Box Turnover Muscle Ups

18 GHD Sit-ups

Rest 4 mins between each round.