WODs for Friday 10/19/12

Very technical movements today between the Snatch and the Turkish Get Up (TGU).  One step at a time and you will perfect the movement.  Don’t try to focus on everything at once or you won’t perfect any of it.  Check out pages 26 and 28 of our Exercise Manual for today’s movements.

Hang snatch = arms start hanging at the side of your body with the bar just above your knee then explode up into an active shoulder shrug for the most amount of biomechanical leverage and efficiency of movement.  Once you get to the top of that triple extension of the ankles knees and hips go into your scarecrow driving your elbows to your ears before your drop down under the bar catching it in an overhead squat position.

Turkish Get Up – slow and methodical, only 1 joint at a time moving

CF Class WOD:
Strength:
Hang Snatch
3×3 – 85-90% of max

Met-Con:
Every minute on the minute for 10 minutes complete 2 Power Snatches
Use Approximately 75% of your 3×3 weight

KB Class WOD:
10 Minute AMRAP:

1 tgu, total
3 pullups
1 tgu
5 pullups
1 tgu
7 pullups…

Continue up the ladder as high as possible.

55/35