Archive for December 28, 2012

Saturday 20121229 Open Workout @ 0900

Posted: December 28, 2012 by totactfit01 in Uncategorized


Build to a heavy Snatch Balance


Every Minute On the Minute for 8 minutes, 1 Snatch Balance w/that weight


2 attempts at full snatch w/same weight

Post weight to comments/LogWOD


Video courtesy of CrossFit HQ.  Warning, a little bit of adult language thanks to Coach Bergener.  Coach walking Dave Lipson and Nadia Shatila through a snatch balance drill.  An impprtant point Coach makes here applies to both the snatch balance and the snatch.  When you land in either the snatch balance or the snatch, your feet need to land the same place you have them when you overhead squat. DO the drill he had them do.  Do a few overhead squats, take note of where your feet are.  Move the feet then into the jumping position.  Now, do a few snatch balance.  Make sure the feet land in the same place you just had them during the Overhead Squat.
One difference in our world and Coach Bergener’s world, we use collars always! 🙂
Another important point on the snatch balance, you have to get your body down FAST!  Use the arms to push the body down as well.



1 Mile Run

2K Row

1 Mile run

Post time to comments/LogWOD


Picture courtesy of CrossFIt HQ.  Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Extra Credit:

2 sets of 3 reps Snatch Pulls from the hang @ 105% of 1RM

Cash Out:

Banded Overhead shoulder position stretch – 2 min per side