S/S/S:

Snatch from blocks (right above knee)

2×2 @ 70

2 @ 75%

Based on 1RM set 8Sept

Video courtesy of the CrossFit Journal.  Doug Chapman, coach to 2012 Reebok CrossFit Games second-place finisher Julie Foucher, doesn’t talk about a shrug or an elbow pull when he teaches the snatch.

“The reason is I have your mind going in too many flippin’ places,” explains the owner of HyperFit USA/CrossFit Ann Arbor.

His cues are simple: “I want you to dip and I want you to catch,” Chapman says.

Next, he starts a workout where athletes are snatching from the blocks. With plates on, the barbell should start at or above the knee with a nearly vertical shin, he advises. Also important is light contact between bar and body. If the bar isn’t swept back to the body in the start position on the blocks, the athlete is just creating bad patterns or setting up for a miss.

“That bar should basically start on your body,” Chapman says. “If you’re out here, you’ve already screwed up the lift, man.”

WOD:

Death By Burpee: 20min timecap

Do 1 Burpee the first minute, Every Minute On the Minute add an additional burpee to your number to do

(min 1, 1 burpee, min two, 2 burpees, min 3, 3 burpees, etc) until either you fail to make count by end of a given minute or hit 20 min*

*Should you fail on a given minute, finish that round, then rest until the next minute is called.  At the start of the next minute, do 50% of the highest successful minute you completed.  Do this for the remainder of the 20 minutes.

X-tra (done on your own outside of class):

Track work –

10x100M sprints. Sprint straight-aways, walk corners

It’s sunny out and we have a track.  Use it.