October 31st

Today’s focus was the snatch. We had alot of newer members who got to try this tricky lift for the first time! Shoulder mobility, speed, timing and balance all make this one of the most difficult but most rewarding things we do. Being efficient and skilled in this movement can really help round out your Crossfit game.

Skill
3 minutes
Hang squat snatch (1 rep max) ( No dip and drive, just pull yourself under the bar)
1 minute rest
4 Minutes
Muscle snatch (1 rep max)
1 Minute rest
5 Minutes
Snatch (full squat) (1 rep max)

WOD
Alternating 1/2 Tabata
Swings elite (70/53), (53/35)
Burpees
– 8 Total Intervals
– Alternate between swings (American style/tall) and burpees
– Score total reps