For TimeMetconBenchmark07:00
Quarterfinals 21.5
9-6-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
07:00
For Time:
9-6-3 reps of:
Snatch
↳ 185/135 lbs (84/61 kg)
Burpee Box Jump Over
Time Cap: 7 minutes
Original WOD
For Time: 9-6-3 reps of: Snatches (185/135 lbs) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes
Coaching Tips
Strategy
- 1Focus on technique during the snatch to avoid injury; do not sacrifice form for speed.
- 2Keep a steady pace during burpee box jump overs, ensuring you land softly to reduce impact.
- 3Try to keep sets unbroken for the snatches; break the looser structure of burpee box jumps into manageable sets if needed.
- 4Transition quickly between movements to maximize your time efficiency.
- 5Utilize short, controlled breaths to maintain your heart rate and focus on each repetition.
Safety Considerations
Technical Focus
Ensure proper back position during the snatch to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row
Mobility:
- 10 Shoulder Dislocates
- 10 per side Hip Flexor Stretch
- 10 circles each direction Ankle Mobility
Activation:
2 rounds- 5 Power Snatch (lightweight)(Focus on form.)
- 5 each leg Step-Up to Box
- 5 Burpees
Scaling Options
Intermediate
Reduce weight on the snatch and box height.
- 1
snatch
Weight: 145/95 lbs (66/43 kg)
- 2
burpee box jump over
Reduce box height to 24 inches.
Scaled
Significantly reduce weight and use lower box.
- 1
snatch
Weight: 75/55 lbs (34/25 kg)
- 2
burpee box jump over
Step-up instead of jump over.