CrossFit Sudbury – 03082016

Hey Friends!

That workout looked like such a beauty.  I will be trying to fit it in this week when I can – stoked to feel the same glorious feeling you all enjoyed today.

Today (Tuesday) was meant to be a bit of a general beat-down, and it likely didn’t feel as sexy as you were hoping.  That’s ok.  Today is a bit more “complicated” and should feel a little nicer 🙂

Snatch work:  Pause snatch (to help strengthen the positioning of the bar on the way up the shin), followed by a Snatch pull (to encourage that sexy hip pop), followed by a Snatch high Pull (to encourage the quick pull under the bar, without actually pulling under).

1/2 Turkish get ups:  To train a bit of the oblique plane of movement and encourage sequencing.  These are difficult to perform properly.  Don’t use more weight and do them wrong… Use less weight and do them right.

Strength:

Alternating EMOM:
ODD Minutes – 2x Pause Snatch Deadlift + Snatch Pull + Snatch High Pull
EVEN Minutes – 4x 1/2 Turkish Get ups per side (from laying to hand support – no leg swing through)

Metcon – “Catch a Snatch”:

4 Rounds for time:
Suicide sprint 50m-30m-10m
12 Hang Power Snatch (115/75/55.  If you aren’t proficient in Snatches, use Kettlebell swings to maintain your intensity in this workout.)