WOD August 31, 2017 (Thursday)

Warm up: Take 10 minutes to work on mobility and foam roll

Weightlifting: Power Snatch
E2MOM 12 minutes, work up to a new 1RM Start @ 85%

Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you. If mobility is an issue for you, talk to your coach about practicing a split snatch! Make sure off the ground you hips and shoulders rise with the bar at the same rate as not to loop the bar around your knee which will throw off the maximal force production.

WOD (For Time -Cap 16 Minutes)

21-15-9 of:

Ring Dips
Toes to Bar

For beginners, substitute ring dips with band assisted ring dips, pvc dips, box dips or pushups.

Search

Popular Posts

CrossFit – Mon, Jan 13

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (5 Rounds for reps) 15 Min E3MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50
CrossFit – Sun, Jan 12

CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…
CrossFit – Sat, Jan 11

CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…

CrossFit One World