We hope everyone enjoyed Christmas and got tons of gifts! Well keep today slow to avoid churning up all those Xmas cookies and wine TECHNIQUE: Snatches A) Complex x 4 rounds@increasing but dont go above 60% (medium) 2 Tempo Snatch High Pulls + 1 Tempo Below the Knee Hang Snatch w/ Pause in the catch + 1 Squat Snatch B) 5 x 1 Power Snatch + 1 Squat Snatch (In CrossFit and life its valuable to develop enough understanding of movement and body control to be able to differentiate between movements. Take this part slow) CONDITIONING: EMOM x 15 1 - 5 Power Snatches@55-70% 1RM 2 - 5-10 Strict Pull ups (if possible to chest to bar) 3 - 12-15 GHDSU, Strict TTB or KNEE Lift/V-Up/Weighted Abmat/reps x2 Kipping Knee lift **For the core movements: I wanted you guys doing GHDSU but I only have one and if theres more then 5 people it wont work so... if not many pepole want to do them then feel free to do them every set. If everyone wants to do them then you all will switch which movement you do when you get back to these after the snatches and pull ups**
Posted on: Fri, 26 Dec 2014 00:37:47 +0000