Strength WOD:
Snatch one rep every minute on the minute for 15 minutes.
Score highest and lowest loads (Specify Power Snatch or Hang Power Snatch if you cannot perform a full Squat Snatch)
Immediately after complete the following Checkout WOD:
AMRAP (As Many Rounds As Possible) in 7 Minutes of:
6 Hand Release Push-ups
9 Romanian Deadlifts (45#/33#)
12 Squats
Results
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Snatch (Full) with Sean:
Basic steps to success on the Snatch:
- Good set up stance and start position (feet under bar, shoulders in front of bar, wide grip, elbows out, back flat, deep squat)
- Clear your mind and picture success, take a deep breath
- LIft off: Weight on heels, hips and shoulders rise together, elbows out, stand
- Passing the knees: Shins are vertical, head neutral, pull to extension
- Triple extension: extension of knees, ankles, hips while arms are still straight
- Pull under: Jump aggressively under bar as arms bend
- Catch: Feet hit while hands and arms lock bar overhead, ride into overhead squat
- Stand: Drive up out of the squat with feet coming in line and bar locked overhead
Nadia (who’s Romanian) demonstrates the Romanian Deadlift:
CrossFit Games Open Update:
CrossFit Games Open Workout 11.5 Announced!