Sat, 11/03/2018


AMRAP 20: 15 Power Snatches (75/55) 200 Meter Run 15 Thrusters (75/55) 200 Meter Run 15 Clean and Jerks (75/55) 200 Meter Run

Scale Options Decrease reps to 10 Muscle snatches / Push Press for barbell movements


When programming class workouts, there are three weight or difficulty categories for every movement. These three categories are light, sweet spot, and heavy. We spend most of the time working with the “sweet spot” weights. Think benchmark workout weights such as 225/155 deadlifts (Diane), 135/95 clean and jerks or snatches (Grace & Isabel), and 95/65 thrusters (Fran). Each athlete will have a different light, sweet spot, and heavy weight based on a variety of factors. Knowing these is helpful from both an athlete and coaching standpoint.

While most of the time is spent in the sweet spot, workouts will range from light to heavy. All of today’s weights are designed to be very light for their movements. These should be loads that athletes are capable of completing at least 25+ repetitions unbroken when fresh. With a longer time domain, we are looking for weights that athletes can cycle for large sets throughout the workout.

#WOD #overalls #amrap #powersnatches #run #thrusters #cleanandjerks