Thursday 6.6.24

Workout of the Day

ASSISTANCE

2-3 Rounds:
Bike x 20 sec hard, 20 sec easy
5 Pause Overhead Squat @ 2211
5 Snatch Grip Sotts Press
3 Tall Snatch
3 Vertical Jumps

Notes
Use this work to get dialed in for your lifting today. Do your first round with a PVC pipe, then move to a light training bar or empty barbell. Fight for the best possible position you are currently capable of in the OHS and Sotts Press. Focus on speed, coordination, and accuracy in the tall snatch.

Challenge yourself on the vertical jumps by standing under a pull-up bar that will be tough for you to touch!

STRENGTH

A. Pause Overhead Squat
3×3 @ 2211 tempo

B. Hang Snatch + Snatch
6-8 x (1+1)

Notes
If you were here last week, see if you can build on what you did in the OHS, either with a qualitative or quantitative improvement.

Hang Snatch = bar at knee-caps. Beginner athletes should stay at relatively light loads to practice proper coordination and mechanics. More advanced athletes can build in load across the sets as technique allows.

A good focus for today is the turnover or “third pull” of the snatch. From Catalyst Athletics: “The pull under the bar in the snatch needs to be as active, aggressive and precise as the rest of the lift. This motion has 3 purposes: to change your direction and accelerate your body down into position under the bar; to maintain maximal proximity between the bar and body; and to establish a balanced and stable receiving position.”

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CrossFit Group Class Programming Template (WK4/8)

Murph 2024 Photos up

Thanks to RJ at Red Shoes Media for shooting this year’s Memorial Day Murph event. Below are a few of the many amazing pictures from the photo set! If you came to Murph see if you can find yourself!

See the full Murph album on Flickr here