For our strength program this week, we move into sets of 3 for our Thrusters and Power Snatches. We did thrusters second last week, so it is the first heavy lift for this week. As the thruster weight increases, it is increasingly important to recruit your legs as the primary muscle groups needed to drive the bar overhead. Chances are, you will not be able to shoulder press the weight you are able to thruster 3 times. Therefore, if you are not driving hard with the legs, and relying too much on you shoulder strength, you will likely miss the lift.
CrossFit Alloy WOD for 7/22/2015:
Stregnth
Thrusters
3, 3, 3, 3, 3
MetCon:
2x As Many Rounds as Possible in 6 Minutes:
10 Deadlifts (135/95)
8 Back Squats (135/95)
5 Box Jumps (30/24)
Rest 3 Minutes
7:30pm – Olympic Lifting is Cancelled
