Don’t Put It Down

Apr 5th, 2013

Category: CrossFit

Don’t Put It Down

 

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*Please look through the Lost & Found located in Southie Green. Whatever is left behind will be donated  to GoodWill this afternoon.*

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability” – Greg Glassman

There will be a formal retest of 13.5 on Sunday at Noon.

Strength
Squat Snatch
2-2-2-2-2

WOD
5 Rounds
10 Power Snatches (115, 75)
15 Ring Dips

L2 – (95, 65); 4 rounds
L1 – (75, 45); 4 rounds, 10 ring dips

DISCUSSION 3 Comments

  1. nicole d 04/07/2013 at 3:04 pm

    Strength: 68
    WOD: 16:23, 65, red band

  2. Alec 04/05/2013 at 12:52 am

    Sick video!

  3. Sara G 04/05/2013 at 12:23 am

    Are you gonna teach us how to do it that slow?