Workout of the Day
ASSISTANCE
3 Rounds for Quality
1:00 Bike, increase pace each round
5 Seated Box Jumps
3 Hang Snatch High Pulls
3 Hang Muscle Snatch
3 Overhead Squats @ 3111
3 Tall Snatch
Notes
Use these assistance movements as a technique primer for today’s strength work. A few key points:
All the hang work will start from above the knee.
The pull of your muscle snatch should feel similar to the hang snatch high pulls.
The Tall Snatch will start from a flat foot position. You will utilize the same pulling “up” as your high pulls and muscle snatch, but this movement will require you to aggressively change directions to pull under the bar.
Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique.
Advanced lifters: Start with empty bar and either stay there or add light load across the rounds -you will rarely use more than 30-35% of best snatch, and typically lighter is better for quality execution.
STRENGTH
Perform 6-8 sets of the complex for load
1 Snatch Pull
1 Hang Snatch from Above the Knee
1 Snatch
Notes
Keep your reps sharp and rest as needed between sets. Today, we encourage full snatches rather than power snatches.
In the snatch pull, focus on fully extending with the bar. During the hang snatch, finish your pull with that same extension before quickly pulling under the bar. Use the final rep of the full snatch practice performing one smooth, continuous movement.
If you’re newer or have limited mobility, you can stick with power snatches. Just add an overhead squat to the last rep to build comfort with the full movement.
CrossFit Group Class Programming Template (WK4/8)
Sam on a Sunday Funday. Yesterday after floater strength we did some sled work with rope pulls and push backs. The humidity made everyone’s efforts Rx+
CrossFit HQ shooting at CFSBK today
CrossFit HQ is shooting a new brand campaign and will be at CFSBK sometime this late morning (starting around 10/11am) and will be taking some shots and videos in class and Open Gym. They’re also hoping to get some member portraits if you’re up for it!
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