REMINDER: Only one class today @ 1000
Coach Salt doing work at CrossFit Lightning while on leave. Heading out on a trip? Not sure what box to hit? Either look on CrossFit.com to see what affiliates are around where you’re going or talk to one of our coaches.
WOD:
Snatch (Full) – Find 1RM
Post highest successful weight to Comments/LogWOD
Video courtesy of CrossFit HQ. Chad Vaughn doing a 285# Snatch.Notice as soon as he hits full extension he drops right away into his receive position. Get AGGRESSIVE here! Catching the weight in a power snatch and then lowering yourself down to the bottom of an Overhead Squat does not constitute a successful Full Snatch. Do it right, even if that means going lighter to get it right!
X-tra Work:
Snatch balance – 2.2.2.2.2
Increase weight each round.
Video courtesy of CrossFit HQ. Coach Burgener going over the finer points. Do these! IF you didn;t have that great of a day on Snatch, drill the crap out of these!
Homework (Done outside of class time on your own):
Shoulder mobility
Video courtesy of Mobility WOD
CrossFit Team Offutt Tactical Fitness 