WOD Tues 8-29-17

CROSSFIT

SNATCH SKILLS
Skill #1 – Flat-Footed Snatch High Pull (Video)
5 Sets of 3, Light Load

Skill #2 – Muscle Snatch
4 Sets of 3, Light to Moderate Load

Skill #3 – Snatch Grip Push Jerk
3 Sets of 3, Moderate Load (from rack)

Hang Power Snatch
5 Sets of 3
Our aim is to control the loadings, and dial in our best technique, confirming the drills above. Treat each repetitions as if it is a heavy single attempt. Drop from the top of each.

Set #1 – 3 Reps @ 60%
Set #2 – 3 Reps @ 65%
Set #3 – 3 Reps @ 70
Set #4 – 3 Reps @ 75%
Set #5 – 3 Reps @ 80%

"SATANS WHISKERS"
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (135/95)
10 Burpees

HIT-CON

Cindy Mashed Up
Pull Ups – Push Ups – Air Squats
Advanced is 100-200-300
Intermediate is 75-150-225
Beginner is 50-100-150

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