Snatch Balance or Overhead Squat
Snatch Balance (pause :02 before recovery)
Work up to a max for the day. Pause for a 2 count at the bottom before recovering. Press-outs are misses. Aim to catch as low as possible on each rep and not higher as the weight gets heavier.
Work up to a max for the day. Snatch Push Press or Jerk the bar overhead. Pause with control at the bottom before recovering. Any bend in the elbows is a missed lift. Take your time on the descent and keep the bar balanced over your mid-foot.
Note: Today we’re working on going heavy in the receiving position of a Snatch, aka, the Overhead Squat. If you’re comfortable down there, then perform the Snatch Balance. If not, then remove the dynamism and perform a controlled Overhead Squat instead.
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Exposure 6 of 8
3 Rounds for Time:
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Coaches Margie and Jeremy and TFBAs Cam C., Adele R., Bethany E., and Francesca R. were in Philly yesterday for the USAPL Philadelphia Freedom Championship. We’ll have a full report from Cam tomorrow!
Murph Day 2016: Sign Up Today!
1 Mile Run
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
Yesterday’s Whiteboard: Front Squat | Row, DB Push Press, Double-Unders, Sit-Ups
Noah Ohlsen’s 380 lb. Snatch Balance CrossFit
The History and Future of Everything Kurzgesagt
Hillary Clinton Sets Personal Single Rep Squat Record While Watching Bernie Sanders on Gym TV