Strength/Skill – Power Snatch
WOD
12 minute AMRAP of:
Partner 1 performs: 10 power snatches with 55% of 1 rm max
Partner 2 performs as many goblet squats with (53#/35) as possible until partner 1 completes all 10 reps
Partners then switch. Team who completes the most goblet squats wins!!
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean
Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24/20)
2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Every 90 sec X 8 2 Hang High Pull + 1 Hang Squat Snatch With a 15 minute running clock complete: 50 Double Unders 20 Squat Snatch 135/95 50 D/U’s 15 Squat Snatch 155/105 50 D/U’s 10 Squat Snatch 185/125 50 D/U’s Max Squat Snatch 205/135 in remaining time
Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like…