We will be re-initiating the Citadel's Phase Program in the upcoming week along side the new schedule. The Open Gym on Saturday's will allow everyone ample time to work on their phase progress (i.e tackle weak areas and stay well rounded.) During Open Gym time, all athletes will have complete access to all of the gym's equipment and space as well as a CFC coach. Phase progression check sheets will be available in the office to keep track of your progress.
WOD Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. Score is total reps completed in 10min.
Coach Burgener's skill transfer warm-up is a part of this month's daily warm-up. This will help all of our athletes to become more acquainted with the snatch. Learning to CREATE ELEVATION AND MOMENTUM ON THE BARBELL THROUGH A RANGE ON MOTION is key to understanding the snatch.
_WOD Five rounds for time of: 135 pound Deadlift, 9 reps 135 pound Hang power snatch, 6 reps 135 pound Overhead squat, 3 reps
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