This combination of barbell and gymnastics movements is a tried and true couplet. We come back to it over and over… in slightly different iterations each time. Sometimes we use a 10-1, 1-10 rep scheme, others in AMRAP format, and of course we can vary the load and height of the box up and down. Today we got with a slightly higher load and lower box. That can keep the box jumps blazing while cause a bit of a pause for each small set of snatches. Both movements mimic the jumping motion from a powerful position. The drive from the hips elevates the barbell in the snatch, and the body itself in the box jump. Clearly there will be demands on strength and endurance- but the hidden picture here is the taxing of the neuromuscular system. The stimulus demands equal parts power along with coordination, balance, agility… all present in this workout. The nervous system talking to the rest of the body- an adaptation that both establishes and rewires the circuitry in our bodies. Keeping the brain sharp and awakening untapped energy sources lying dormant beneath the surface. WAKE UP!
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
power snatch (50/35kg)
box jumps (24/20″)
Post time, load, and height
Wednesday 5pm Specialty Class- Underground Strength
Come and find out. Some squats and more.
