Fitness: Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.
Performance: Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the mid hang snatch.
Fitness: 3×5 Across
Leave room to grow, today’s reps should feel like there is weight on the bar but you’re moving perfectly and not grinding. Reset 1-3 exposures from the last cycle if you need to reset.
Performance: Work up to a heavy 5
Try to beat last week’s heavy 5 by 5 to 15 lbs.
Post loads to comments.
Not For Time:
50 Dumbbell Push Press
100 Dumbbell Lunges (50ea)
Break up however desired, Rest as little as necessary between sets.
Post Rx and breakdown to comments.
- CFSBK will be collecting winter coats at the front desk until Christmas. If you haven’t heard, there is a massive shortage this year and all coats are appreciated. Thanks!
CrossFit Kids Survey
CFSBK is interested in possibly offering a CrossFit Kids program. If you’ve got children between 5 and 17 who might be interested in the program, please let fill out our online survey. Thanks!