Health = Fitness

Dec 13th, 2017

Category: CrossFit

Health = Fitness

Carly

Although we are not able to break parallel during today’s strength session of power snatches it IS important to understand the body’s function during the amazingly complex movement. Check out this video of Chad Vaughn hitting a 285lb snatch in Slow Mo!

Warm-up
EMOM 6
1. 15/12 Cal Row
2. 10 Plank Knee to Elbow each side
3. :45 Moon the Sky

Shoulder Health
Rolling and stretching thoracic spine and lats
3 x 10 Bandy Pull-Aparts

Strength
Power Snatch
3-3-3-3-3

WOD
40-30-20-10
Row for Cals
Abmat Sit-ups
Toes to Bar (1/2 Reps)

ADV- 1/2 GHD sit-ups w/ med-ball (14,10) – medball touches the ground at the bottom, pad at the top.

EXTRA WORK
Every 3 Minutes for 15 Minutes
Back Squat- 5 Reps @80%
Followed by Max Effort Strict Handstand Push-ups

Record weight for the 5×5 and number of handstand push-ups

DISCUSSION 7 Comments

  1. Jen Merinder 12/14/2017 at 4:10 pm

    PS: #125 x3
    WOD: 14:12 ADV

  2. Ryan Gould 12/14/2017 at 2:53 am

    PS: 115×3
    WOD: 13:30 Rx with Bike (30-20-10-5)

  3. Jason Barrow 12/14/2017 at 1:51 am

    Power Snatch: 95×3
    WOD: 11:55 Rx
    I’d be really happy with that time if Trev didn’t exist.

  4. Trevor 12/14/2017 at 1:26 am

    Light snatch, wrist a bit sore.
    115

    WOD: 11:07 Rx
    That was a fun one!

  5. Brian Campbell 12/13/2017 at 7:13 pm

    Extra: 320/53
    Strength: 175
    Wod: 13:40 Adv

  6. Crowley 12/13/2017 at 2:15 pm

    power snatch: 175×3
    wod: 13:24 rx

  7. Sean Flannery 12/13/2017 at 1:39 pm

    PS: 135-170
    WOD: 13:46 Adv
    Extra: 248#, 48