Archive for June 17, 2013

Tuesday 20130618 Open Workout

Posted: June 17, 2013 by totactfit01 in Uncategorized

Bobby TonyAnother great pic from the Welcome Home event last week.  Here Coach Bobby Tony catches up with his kids.  This is why we CrossFit.  To get back home in one piece to smiling faces like these…

 

 

S/S/S:

Hang Power Snatch 6×2 @ 80% of Muscle Snatch 1RM

(guess what you just set yesterday?)

Sets start Every Minute on the Minute

 

 

 Video courtesy of TD Strength and Conditioning.  With the Hang Power Snatch, stnad up with the weight with hips and kees fully locked out.  Then, keeping back straight, bend at the hips until the weight is at mid-thigh.  Then explosively open the hips, knees and ankles, pulling the bar with theat momentum.  then pull the body under the bar, locking out overhead as you hit a quarter squat.  Now, since 80% of your 1RM on Muscle Snatch, it should be slightly easier to Hang Power Snatch it.  That means, focus on perfect technique and SPEED!

 

Post weight used to Comments/LogWOD

 

WOD:

“Recognizable Randy”
3 Rounds For Time:

25 Ab-mat Sit ups
25 Power Snatch (75/55)

 

12min Cut-off

 

Post Time to Comments/LogWOD

 

 

Cash Out:

Banded Anterior Hip Stretch

 

 

Firebreather Piece (done outside of class time on your own):

Snatch High Pull @ 120% of 1RM
4×3

Rest 3 minutes then…

21-15-9
Ball Slam
Burpees