Workout of the Day
Hang Power Snatch
Work up to a heavy double on the hang power snatch. Pull these from anywhere above the knee and take your time setting up each rep.
4 Rounds for Quality and Load:
9 Strict Knees to Elbows
12 DB Floor Presses
Work up through 4 progressively challenging sets. The deadlifts should all come from a dead start. This shouldn’t be an attempt at a 3RM, just heavy enough to challenge you today.
CrossFit Group Class Programming Template (WK2/9)
Congrats to all around amazing human Grant W on his marathon yesterday!!
“What a beautiful and emotional day! My feet were bothering me so I had to take my shoes off six times or so and massage them, but I made a point to stop and hug all of my loved ones along the way. At some points, I had tears of joy in my eyes for miles on end. This is a great race and great experience that I recommend to all! “
The Hang Power Snatch
We’ve got some Snatch doubles on the menu today. Below are two short and helpful videos you might check out before class. The first video by CrossFit is a great overview of the movement with some of the most important points of performance through each phase. The second video by Catalyst Athletics has some slow mo videos showing how to correctly lower the barbell from overhead when performing multiple reps.
Lizzie “will absolutely never run one” D says
Big squishy hugs to your feetzies!!!