Wednesday, 9/17
CrossFit DC’s 2014 Smackdown Registration is OPEN!
September 16, 2014Thursday, 9/18
September 17, 2014
Warm-Up
2 Rounds of
6 Over-Under Scap Touches
6 PVC Dislocates
6 PVC OHS Squats
6 Spider Lunge
6 X-Body Spider Lunge
Strength – Snatch (25min for Prep and Work sets)
– – Prep Sets – –
2 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS
– – Work Sets – –
Beginner
7 x 2 Hang Power Snatch + 2 OHSInt/Adv
7 x 1 Power Snatch + 1 Hang Squat Snatch
Finisher
15min to work up to the heaviest possible TGU
– start with the weak side, and perform the same weight with both sides before attempting a heavier weight; may use DB or KB
– for those unfamiliar or uncomfortable with the movement, begin un-weighted
0 Comments
Whew… working on pulling under is a bit more frustrating than just going heavy with power snatch. Worked my way up to 95# and dropped it a couple times but after hitting it successfully on a few reps went up to 105# and that actually felt better than all the previous attempts so ended on a high note. The weight doesn’t feel heavy yet, just not stabilizing well which might still be pushing the bar too far out in front.
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TGU are fun, though. Haven’t done these in a while and had been sticking with DBs instead of KBs for so long that it felt weird to try that today but I went up to 28kg with only a few unsteady moments. Next time I will have to go for the 32kg if I can actually lock my arm out with that weight.