This Saturday, we will be heading to the Grist House (http://gristhouse.com/) for a social event. We will be starting around 7pm. There will be a food truck available for those who want to eat. It is also pet friendly, so feel free to bring your dog.
We have snatch practice today. Sometimes, it is helpful to go back to the basics to reinforce movements to make sure we are either correcting or avoiding bad habits. During this EMOM, you will pass through each point of a good snatch. It will start with a snatch grip deadlift from the ground. You will then pull from the ground with shrug, concentrating on keeping your arms completely straight. You will then drive the weight over your head, hopefully pulled from the ground. 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! 🙂