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
Add 5lbs from last week.
Performance: Work up to a 3RM
Try to beat last week’s heavy 3 by 5 to 15 lbs. Avoid failing but use spotters just in case.
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10 Rounds NFT of:
10 H2H Kettlebell Swings
10 Hollow Rocks
Although not for time, transition quickly between movements for all 10 rounds.
Here is the next installment in our new series called Behind the Desk, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together!
Full name: Lisa Marie Fernandez
Where were you born and where did you grow up: New Orleans!
First album that you loved: Mariah Carey’s Music Box
What are you up to when you’re not at 597 Degraw Street: This
“Ask me about that time I…”: got my belly button pierced with a fake i.d. when I was 13… WOOF
Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? A hug.
Favorite shade of blue: Cerulean
Favorite lift: Low Bar Back Squat… duh!