S/S/S:

Snatch

5@75%, 3@80, 2×2@85%

%based on 8Sept 1RM

WOD:

4 Rounds For Time of:

45-second L-sit hold

30 Deadlifts (135/95)

15 handstand push-ups

https://www.youtube.com/watch?v=LCoq2cTggQQ

Video courtesy of Reebok CrossFit One.  Quick breakdown on the L-Sit..

Set Up
– This can be performed on stationary parallettes, two boxes or a dynamic plane on a set of rings
– In a seated position, place the parallettes either side of the hips

Execution
– With a closed grip, straighten the arms, press down into the paralettes and elevate the legs from the ground
– Arms should be relatively close to the torso
– The knees should be higher than the hips with both legs straight
– Hold that position for the prescribed amount of time
– If any part of the body hits the floor, stop counting the seconds until you execute the L-Sit again

X-tra:

Pressing Snatch Balance – 2, 2, 2, 2, 2

Move up in weight if technique is solid, otherwise, work technique

Video courtesy of CrossFit HQ.  Pressing snatch balance, so the move is slower. Goal is to lock out right as you hit the bottom of the OHS, then stand all the way up to the top of an OHS before returning the bar to your back. This is a great timing drill.

Banded OH stretch – 3×1 min per arm