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A lot of our snatches lately have been around the squat variation. The squat snatch is a highly skilled movement requiring the ability to overhead squat under a sudden load. For today, we will work on a more powerful variation of the snatch, the power snatch. With a higher final catch, the power snatch requires a lot of hip drive to propel the bar all the way over our head without dropping really low. This is your chance to find your 1 rep max effort power snatch.
CrossFit Alloy WOD for 6/17/2016:
Olympic Lifting Accessory Work:
Max Effort Power Snatch
1, 1, 1, 1, 1, 1, 1
MetCon:
For Time:
50 Squats
50 Box Jumps (24/20″)
Run 400m
35 Squats
35 Box Jumps
Run 400m
20 Squats
20 Box Jumps
Run 400m
Post Weight and Time to Comments
6:30pm – Olympic Lifting is Canceled
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Squats
40 Box Jumps (24/20″)
Run 400m
25 Squats
25 Box Jumps
Run 400m
15 Squats
15 Box Jumps
Run 400m
Brass:
For Time:
35 Squats
35 Box Jumps (24/20″)
Run 400m
20 Squats
20 Box Jumps
Run 400m
10 Squats
10 Box Jumps
Run 400m
Bronze:
For Time:
35 Squats
35 Box Jumps (20/short box)
Building Run
20 Squats
20 Box Jumps
Building Run
10 Squats
10 Box Jumps
Building Run
Thanks Coach Jen for the help and encouragement on my snatches!