Wednesday, July 13 CrossFit Workout of the Day
Mobility: Check out some of these mobs for the snatch. You don’t have to do all of them, but really work the areas that you know are especially tight or restricting when going overhead.
Warm up
3 sets w/ PVC or empty bar:
3 snatch lift-off
3 pause snatch deadlift (pause at knee)
3 snatch high pulls
3 muscle snatches
3 snatch balance
3 Sotts press
Strength/Skill
Performance: Snatch lift-off + pause snatch (knee)
Fitness: Snatch lift-off + pause power snatch (knee)
6 sets of complex
As we begin to pull from the floor, the snatch lift-off trains keeping the chest up and the weight back on the first pull. Pausing just above to knee prevents pulling early and/or coming on to the toes too soon. It will also allow us to understand and practice the concept of sweeping or scooping the bar into the hip.
Conditioning
Performance
2 rounds for time:
800m run
20 KBS (53/35)
10 handstand push ups
Fitness
2 rounds for time:
800m run
20 Russian KBS
10 KB/DB press
2016 07 12