The Regular CrossFit Class this Saturday will be a partner/team WOD.
As we move toward the weekend, we have skill work and the second strength day to fit in before Saturday. Â Today is our skill day for the week. Â This month, we have been giving you the tools needed to train a squat snatch. Â The exercises we did the first and second week of the month were designed to help you develop the comfort catching a bar overhead while in the bottom of a squat. Â Today, we will continue that work as we start to put our hang power snatch and snatch balance together.
CrossFit Alloy WOD for 7/23/2015:
Skill:
3×5 Full Snatch Balance
3×5 Hang Power Snatch, Ride into the Overhead Squat
3×5 Hang Squat Snatch, catch the bar as far into a squat as you can
MetCon:
For Time:
Row 500m
Then . . .
21, 15, 9
Burpees
Kb Swings (2/1.5)
Rest 5 Minutes
Row 1000m