Skill/Strength:
Snatch Balance:
In no less than 8 sets, Work up to a heavy 5-rep Snatch Balance
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Video courtesy of CrossFit HQ. Coach Burgener going over the finer points of the Snatch Balance. Why do we do this movement? To teach you better control at the bottom position of a full squat snatch without having to worry about getting the bar off the ground to overhead. Concentrate on dropping yourself under the bar as fast and as in control as possible. Don’t let your squat collapse at the bottom of the move. Find that stability at the bottom.
WOD:
6 sets of Full Squat Snatch, 2 reps:
Sets 1-2 @ 55%-58% of your 1RM
Sets 3-4 @ 64%-67%
Sets 5-6 @ 71%-75%
*Rest exactly 2min btwn sets
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Cash Out:
20 Toes to Bar
Thanks to the great folks at CrossFit Oahu for giving me a home away from home this last week. If you folks every get out there, check them out! Also, one of our shirts is now a permanaent fixture on their wall of fame. 🙂
CrossFit Team Offutt Tactical Fitness 