CrossFit Team Offutt Tactical Fitness

Strength/Skill:

Snatch Balance
We will spend time getting comfortable going from having the bar on your back, hands the distance of an overhead squat grip, bumping the bar with a dip-drive and DROPPING down to the bottom of an over head squat.  Anytime we do the Burgener Warmup, you do this, just now we will try it with weight.

Video courtesy of CrossFit Emerald Coast.  Coach Burgener goes over the mechanics of the snatch balance.  Shallow dip, Drive up HARD and fully open hip, as the bar goes weightless, QUICKLY drop down to the bottom of an overhead squat ensuring you time the lockout of your arms in the overhead position with when you hit the bottom of the squat.

Why do we do this movement?  To learn how to control a weighted load when you are in the bottom of your snatch or overhead squat.

WOD:

15-12-9-6-3
Power clean(135/75)
Burpees

Power cleans will always start from the ground.

For burpees, both chest and thighs must touch the ground at the bottom.  You must jump and clap at the top of the movement.

Post time and thoughts to comments/www.logwod.com

Cash Out:

Tabata roll out.

In order,

Calves
Hamstrings
Quads
Glutes
Back
20 sec ea
10 sec rest in between each