Wednesday 8.22.18

 Sarah S.

Sarah S.

During Warm-Up:
Three sets of:

Narrow-Grip Overhead Squat x 2 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility (straight elbows and full depth of squat) and movement mechanics, not load used.  Put small plates under heels and/or use PVC pipe if necessary)

-then, load bar - 
Every 2 minutes, for 12 minutes (6 sets):
3 Position Snatch - 2 sec hold in both starting and receiving positions
(High Hang, Hang, Below Knee)

The focus of this should be on positioning. Build to a weight that feels comfortable for you to focus on each position. Here are a few things we are looking for:
1 – Pin the shoulder blades together
2 – Hold each position for 2 seconds
3 – Be patient in your receiving position (hold for 2 seconds)

WOD:
800m run
50 Wallballs (20/14 @ 10ft)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (135/95)

Sc:  
WB 14/10 @ 10/9 ft
Step-Ups
Snatches 115/80 or 95/65 or lower
New to CrossFit?  Cut reps in 1/2.
 

Mandi Reading