Today’s Olympic Lifting Accessory Work may feel a little familiar. Â That’s because we tested our 1 rep max effort hang power snatch last week. Â The different today, is that we can drop below the bar and catch it overhead in a full squat. Â This will allow us to lift more weight as we pull ourselves lower than a power position. Â Remember to keep your weight on your heels, drive upward with those hips, and keep you arms straight until your hip are completely open. Â 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
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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