S/S/S:
pic courtesy of Women’s Weightlifting UK.
Snatch High Pull 5×3
Use 120% of Snatch Max
Post weight used to Comments/LogWOD
Set starts every 2 min
Get that triple extension then continue to pull as high as possible.
WOD:
21-15-9:
Down Ups
One Arm Barbell Deadlift (95/45)
Post time to Comments/LogWOD
Video courtesy of CrossFit HQ. For the down ups, watch from 1:06 to 1:28. Down up = no push up, no jump burpee.
For the one arm deadlifts, you will stand in front of the bar just like a regular deadlift. Focus on balance.
X-Tra Work:
Seated Box Jump (sit on a 20” box)
3.3.3.3
Increase height ea round
For improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions.
Video courtesy of CrossFit Journal.
During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Shane Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.
“Arms are very important in jumping,” Sweatt notes.
Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.
“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains.
Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch.
“It’s a way to get someone very athletic in movement—something fresh,” he says.
CrossFit Team Offutt Tactical Fitness 