Wednesday 20130731 Open Workout

Posted: July 30, 2013 by totactfit01 in Uncategorized
carl
Congrats to TOTF member and Shadow Coach, Carl Eitzen on getting his first Muscle Up!  Way to keep at it man!

S/S/S:

Power Snatch

8×2 w/85% of Snatch 1RM

Sets start on the minute for 8 minutes

Post weight used to Comments/LogWOD

For those wondering, the last time we set a 1RM on Snatch was 21June (click here for a refresher).  If you were here and set one, use 85% of that weight.  If you weren’t, during warmup, see how 1/2 your body-weight feels.  If it was easy, increase by 5-10 pounds.  Find a weight that will push you, but is doable.  You’ll be doing doubles with that weight, so make sure you can make it!

Video courtesy of Rogue Fitness.  Reebok CrossFit Games athlete, Matt Chan show set up and execution for the Power Snatch.  Keep your shoulders over the bar (but keep the shoulder blades locked back) until you get to the top of the thigh, which is where you want that violent hip extension to occur.  No violent hip extension = small chance of a successful lift.

WOD:

3 Rounds:

1 Min AMRAP followed by 30 Sec rest at stations…

-Kettlebell Sumo Deadlift High Pull (1.5/1)

-Handstand Push Ups (kipping or strict)

-Rower (Cals)

Score=reps + cals

Post score to Comments/LogWOD

Cash Out:

Snatch Balance

2/2/2/2/2

w/75% of weight used earlier for Power Snatch

Video courtesy of CrossFit HQ.  Coach B going over the Snatch Balance

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

Beginner & Intermediate –  10 x 50M Sprints

30 sec rest between rounds

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