This Saturday, we will be heading to the Grist House (http://gristhouse.com/) for a social event. Â We will be starting around 7pm. Â There will be a food truck available for those who want to eat. Â It is also pet friendly, so feel free to bring your dog.
We have snatch practice today. Â Sometimes, it is helpful to go back to the basics to reinforce movements to make sure we are either correcting or avoiding bad habits. Â During this EMOM, you will pass through each point of a good snatch. Â It will start with a snatch grip deadlift from the ground. Â You will then pull from the ground with shrug, concentrating on keeping your arms completely straight. Â You will then drive the weight over your head, hopefully pulled from the ground. Â The final lift will be caught ideally in the bottom of the overhead squat.
CrossFit Alloy WOD for 5/9/2016:
Gymnastics Work:
50 Pullups for Time
MetCon:
EMOM 10 Minutes:
1 Snatch Deadlift (155/105)
1 Snatch Shrug
1 Power Snatch
1 Squat Snatch
Post Time and Weight to Comments
Scaling:
Platinum: As written above.
Steel:
EMOM 10 Minutes:
1 Snatch Deadlift (115/75)
1 Snatch Shrug
1 Power Snatch
1 Squat Snatch
Brass:
EMOM 10 Minutes:
1 Snatch Deadlift (95-75/65-55)
1 Snatch Shrug
1 Power Snatch
1 Squat Snatch
Bronze:
EMOM 10 Minutes:
1 Snatch Deadlift (55/35)
1 Hang Snatch Shrug
1 Hang Power Snatch
1 Hang Power Snatch, Ride the Overhead Squat
Pre-Workout WOD: 50 pull-ups for time 3:51 (all done strict – no kipping)
Brass (working on form): Started at 75 lbs. in EMOM and added weight throughout ending at 95 lbs.
4:30 cashed out with 4 minutes of Cindy. Good call by Alex to keep prepping for Murph! I enjoyed the Snatch break-down work today. Thanks to coaches Matt & Jen! 🙂