Last week, we noticed some trouble our athlete are having with squat snatches. Â 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. Â 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. Â 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
Post Time to Comments
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
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