Don’t forget, we will be closed tomorrow for the Patriot Games. Come cheer us on as we represent Industrial Athletics in another local competition. This will be the last one for a while.
We have snatch work today as our Olympic Lifting Accessory work. As one of the main areas of focus from our last survey, today is a combination of skill work and strength building. We will start with a snatch pull at 100% of your max effort squat snatch. This will train the body to open the hips all the way up with an explosive first and second pull. The second movement will be a power snatch with a percentage of that first weight. This will reinforce a hard hip drive needed to get maximum lift on the bar. The final movements is the squat snatch with another percentage of the first weight. The most skillful of the lifts used in CrossFit.
CrossFit Alloy WOD for 6/10/2016
Olympic Lifting Accessory Work:
EMOM 12 Min:
Min 1-4: 3 Snatch Pulls (100%)
Min 5-8: 3 Power Snatches (70%)
Min 9-12: 3 Squat Snatches (80%)
20 Handstand Pushups
40 Toes To Bar
10 Handstand Pushups
30 Toes To Bar
5 Handstand Pushups
15 Toes To Bar
6:30pm – Olympic Lifting with Greene Barbell Club