Warm:
PM Ammo
2 x Cindy
Snatch Progression
WOD:
CF Games Mid-atlantic qualifier WOD
21,15,9
Squat Snatch (95#)
Pull-ups
-Scaling was accomplished wiht weight; 65, 45, 22.g or PVC and bands for pull-ups
-Ran 3 heats: veteran snatch"ers", then two heats of those athletes just learning the snatch.
-Snatch Progression consisted of High-hang pull/shrug work, hang pull/shrug, squat pull/shrug, then OHS. Then put it all together into a Snatch with PVC. Athletes then moved to 45/22.5 pound bars for individual coaching with 1-2 reps each, cycling through athletes as the veterans got after the WOD.
-I was very impressed with how well all the new athletes picked up the Snatch motion. Range of motion was generally good. Insure wide-grip, weight on the heels and explosive movement, then ACTIVE shoulders.
-The WOD was a task-oriented stimulus much like "Fran" but technique was key. You cannot muscle a Snatch up with bad form like you can with a Thruster.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
10 comments:
M/32/5'9/165'
As Rx'd (with chest to bar)
9:58
rd 1: 11/10; 15/6
rd 2: 5/5/5; 11/4
rd 3: 5/4; 9
11:26 w/ 22.5# bar
rd 1: 7/7/7; 10/11
rd 2: 5/5/5; 8/7
rd3: 3/6; 9
good coaching on the technique to set up the workout.
M/31/5'11/205
As Rx'd (with chest to bar)
17:32
Balance was my limiting factor. Transitioning from the snatch to the overhead squat knocked me over a few times.
F/43/5'
7:46
1st WOD since my surgery so I took it easy. Used PVC Pipe for Squat Snatch and Parallel Bars for Pull-ups
It's great to be back!
Wes
M/25/5'10/185
17:10
95# snatch, reguler kipping pull-ups
bailed on at least 10 reps due to the lack of balance in the catch overhead
M/30/5'11/185
10:22
Used 65# for snatch.
As Rx'd for pull-ups
M/32/5'11/185
Completed at 1100 because of duty this morning.
21:02 with 65#
rd 1: 9/6/6; 12/9
rd 2: 6/3/3; 10/5
rd 3: 4/3/2; 5/4
My OHS is extremely weak and the heat was definitely a factor.
M/36/6'4"/217
12:57
Scaled to 65#
Snatch and OHS are two of my weakest areas. Squat Snatch turned into a snatch with an OHS after. Chest to bar was interesting to say the least...
M/33/5'11/193
16:41 w/ 65 lbs snatch and chest to bar pullups.
Broken sets on all the pullups, the snatches really impacted my grip strength.
M/32/5'8/180
Did Michael from the main site Friday workout - This morning before work.
Subbed Good Mornings w/ 45 lb bar for back extensions.
Everything else as RX'd
26:15
Post a Comment