10/15/2014

10/15/2014

 

1. Snatch
A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single
B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single
C. Snatch Balance – quickly work up to a heavy single
D. High Hang Squat Snatch – work up to a heavy single

You often hear us coaches talk about the Burgener progression for snatches. Well here it is if you'd like to read it for yourself! http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf

2. Front Squats
8×4 Front Squats, across

3. For Time (Levels III, II, I):
15 Power Snatches, III 95/45, II 75/35, I 55/25
100 Double unders
12 Power Snatches, III 115/65, II 95/55, I 75/45
100 Double unders
9 Power Snatches,  III 135/85, II 115/75, I 95/65
100 Double unders
6 Power Snatches,  III 155/95, II 135/85, I 105/75

***NOTE: If you are weaker at DU's but would like to do them in the WOD do 30 DU's instead of 100 and get the practice. As always SU's are 2X DU (100 DU = 200 SU).