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CrossFit WOD for 7/7/2015

Last week, we noticed some trouble our athlete are having with squat snatches.  One of the most technical, if not the most technical, lifts we use in CrossFit, the squat snatch requires speed and technique at the same time.  If the athlete does not have sufficient mobility in the overhead squat position, and is not confident with a barbell overhead, the squat snatch is almost impossible to master.  As such, our skill work this month will be dedicate to working on the overhead position and gaining that confidence under the bar.

CrossFit Alloy WOD for 7/7/2015:

Skill:
PVC Pipe Snatch Drill
3×8 HP Snatches (light weight)
3×8 HP Snatches  Ride down to Overhead Squat (light weight)
3×8 Hang Squat Snatches (Attempt to catch the power position lower and power with each rep) (light weight)

MetCon:
For Time:
50 Wall Balls (20/14)(10’/9′)
25 Situps
50 KB Swings (1.5/1)
25 Situps
50 Squats
25 Situps

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Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    40 Wall Balls (20/14)(10’/9′)
    20 Situps
    40 KB Swings (1.25/0.75)
    20 Situps
    40 Squats
    20 Situps

    Brass:
    For Time:
    35 Wall Balls (20/14)(10’/8′)
    20 Situps
    35 KB Swings (1/0.5)
    20 Situps
    35 Squats
    20 Situps

    Bronze:
    For Time:
    30 Wall Balls (14/10)(9’/8′)
    15 Situps
    30 KB Swings (0.75/0.25)
    15 Situps
    30 Squats
    15 Situps

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    40 Wall Balls (20/14)(10’/9′)
    20 Situps
    40 KB Swings (1.25/0.75)
    20 Situps
    40 Squats
    20 Situps

    Brass:
    For Time:
    35 Wall Balls (20/14)(10’/8′)
    20 Situps
    35 KB Swings (1/0.5)
    20 Situps
    35 Squats
    20 Situps

    Bronze:
    For Time:
    30 Wall Balls (14/10)(9’/8′)
    15 Situps
    30 KB Swings (0.75/0.25)
    15 Situps
    30 Squats
    15 Situps