Today’s Olympic Lifting Accessory Work may feel a little familiar. That’s because we tested our 1 rep max effort hang power snatch last week. The different today, is that we can drop below the bar and catch it overhead in a full squat. This will allow us to lift more weight as we pull ourselves lower than a power position. Remember to keep your weight on your heels, drive upward with those hips, and keep you arms straight until your hip are completely open. That will maximize the amount of weight you are able to lift.
CrossFit Alloy WOD for 11/14/2016:
Olympic Lifting Accessory Work:
Max Effort 1 Rep Hang Squat Snatch
MetCon:
5 Rounds for Time:
15 CTB Pullups
20 Pistols
Post Time to Comments
Scaling:
Platinum: As written above
Steel:
Rounds for Time:
10 CTB Pullups
16 Pistols
Brass:
Rounds for Time:
10 Pullups (may be banded)
16 Pistols Progressions
Bronze:
Rounds for Time:
10 Jumping CTB Pullups
16 Pistol Progressions