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
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