WOD Wed 2-8-17

CROSSFIT

Part 1
Minutes 0:00 – 5:00
Build to a Heavy Set of 1 Repetition – Pause Overhead Squat (2 seconds)
Take these sets from the rack. This is meant to be submaximal loads, and a primer for the following movements. Move with focus here, dialing in the overhead position. Purpose here is to confirm positioning and stability – heels are down and we are actively pushing up on the bar throughout. We bring in the speed next with the snatch balance.
Part 2
Build to a Heavy Set of 1 Repetition – Snatch Balance
Also from the rack. Reduce the loading from your final overhead squat to a light barbell and take several repetitions to dial in this movement
Part 3
Complete 3 Sets of the below complex with a light load.
Snatch Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch
WOD
21 Squat Snatches (115/75)(95/65)(75/55),15 CTB Pull-Ups
15 Squat Snatches , 12 CTB Pull-Ups
9 Squat Snatches , 9 CTB Pull-Ups
On the squat snatch, we are looking for a barbell weight that we could cycle “touch and go” for 15+ repetitions unbroken, when fresh

HITCON

Three Rounds of 2 minutes of Max Effort work with 2 minutes rest between
Assault Bike
Kettle Bell Swings
Dumbbell Press/Push Press

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