20191113

S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based on 3 Oct 1RM

Video courtesy of Body By Brando.  Second time hitting our Snatch complex for our cycle.  Percentages go up, so stay tight through the complex.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch

WOD:

5 Rounds:

6 Handstand Push-ups

9 Box Jump Overs (24/20)

30 Double Unders

13 Min Time Cap

Can you make it before the Time cap?  Remember, with Box jump overs, you don’t have to open the hips at the top.  Just get over the box as quickly as you can.

 

Scaling Options:

HSPUs -> Pike Push Ups* -> Hand Release Push Up

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push ups

Box Height -> 20/16 -> As needed

Double Unders -> 60 Single Unders per round

 

Cool Down:

Banded Bully Stretch* – 1 min per side

Video courtesy of Self Holistic Health

 

Calf Stretch on Rig – 1 min per side

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