Day 48 of the 100-Day Burpee Challenge!
Do them early in the day, do them during lunch, or do them at night. Just do them!
Skill:
Snatch (Full Snatch, not Power)
We will get you good and warmed up through a thorough Bergener Warm Up, follwed by
10 x 1
Post highest weight to Comments/LogWOD
Before going to singles, do 4 warm up sets; set of 8 with an empty bar, follwed by sets of 5, 3, and 2. Let the feel determine weight. Go up if technique feels good.
http://www.youtube.com/watch?v=7rZV5P3cAa4
Video courtesy of Team USA. Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch
Cash Out:
-Reverse Hyper extensions – 4×18
-Super Squat Hip Sequence
Firebreather Piece (Done after class):
3 sets of
Snatch High Pulls x 1.1.1 @ heaviest successful weight from today’s 10 singles
3 rounds not for time:
10 Chest to Bar Pull Ups
10 Handstand Push Ups
CrossFit Team Offutt Tactical Fitness 