• Teaching Notes
This exercise has particular significance as that is the Lunar New 12 months WOD. The Chinese language love 8s cos it is an auspicious quantity because it rhymes with “affluent”. We’re utilizing two 8:00 minute exercises right here to create a double affluent significance for the day. The exercise has some similarities to a exercise we hit a pair weeks in the past once we hit Energy Snatches on the identical 5-4-3-2-1 as much as 90%, then went into a quick burner with the run and Energy Snatches. This week we flip-flopped the problem right here, identical to we may even see within the Open and are doing the 8:00 minute AMRAP first, resting 2:00 minutes and adjusting masses, then moving into the 5-5-3-3-1 as much as 90% on the Energy Clear. We selected to do it this fashion because it actually targets battery work, barbell conditioning, and the Energy Clear is way safer to hit after some depth than the Snatch.
metcon: “Pink Dragon” A
Full as many rounds as attainable in 8 minutes of:
3 Energy Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Metcon: “Pink Dragon” / Competitor / Degree 2 B
For time:
5 Energy Cleans, 70% 1RM
5 Energy Cleans, 75% 1RM
3 Energy Cleans, 80% 1RM
3 Energy Cleans, 85% 1RM
1 Energy Clear, 90% 1RM
Time Cap: 8 minutes
Equipment:
4 rounds for high quality of:
8 L/8 R Single Arm Dumbbell Z Press, choose load
10 Chest Supported Dumbbell Rows, choose load
Ring Assist Maintain, 20 secs
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Outstanding feature
Outstanding feature
great article