For Time and Load:
30 Snatch (70% of 1RM)
1 Mile Run
* use Squat or Split Snatch
Results
View this photo
View this photo
Set:
Split Snatch:
Squat Snatch:
Split or Squat, pick your own adventure. The key to both is still speed through the middle and reaching triple extension. After the 1st pull (off the floor over the knees), you must accelerate on the 2nd pull to reach extension in the ankles, knees and hips with a shrug up and back. Shoulders are behind the bar at triple extension and arms are straight. The arms bend only after extension to quickly complete the 3rd pull under and around the bar to arrive down in the landing position of the overhead squat or split stance. Bar path should be close to the body at all times. (Sequence pictured below)
Congrats to Amy, Lucy, Rob and Lena who all completed their Level 1 Seminar this past weekend at Rainier CrossFit:
Quote of the Day: “Whatever is worth doing at all, is worth doing well.”
Lord Chesterfield, a.k.a. Philip Dormer Stanhope (1694-1773)
British writer and politician
Read and take note: “Lessons Learned“, free CrossFit Journal article by Pat Sherwood