October 2nd

Today we used warmed up our snatch using the same method as last week. Warming up with hang squat snatches, muscle snatches, power snatches, then full squat snatches has seemed give athletes more confidence getting underneath heavier weight in the snatch. The workout today was similar to the final workout in the 2011 Crossfit Open. Athletes had 12 minutes to climb a nasty ladder of snatches overhead squats and pull-ups! This was a tough one!

Skill
3×3
Hang Squat snatch
Muscle snatch
Power snatch
Full snatch

WOD
Get as far as possible in 12 minutes
3 Power snatch
3 Overhead squat
3 Pull-up
6 Power snatch
6 Overhead squat
6 Pull-up
9 Power snatch
9 Overhead squat
9 Pull-up
12 Power snatch
12 Overhead squat
12 Pull-up
15 Power snatch
15 Overhead squat

-Reps increase by three every round until time runs out
-Score total reps completed

From October 3, 2011

From October 3, 2011

From October 3, 2011

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