June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1)
Each set =
1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch
*Focus on mechanics and hitting each position. Weight should be light – moderate.
* Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch
Metcon (AMRAP – Reps)
10x
1-minute of:
10 burpees over the bar +
Max reps of power snatches
(135/95)
*Rest 2 minutes between rounds.
Score is number of snatches.
Build a strong, wide foundation. In fitness, the foundation consists of general conditioning and absolute strength. These aren’t sexy to train. They aren’t “cool” moves. They require very low skill and natural ability to train. Yet, this is often times the most ignored portion of training for CrossFitters and amateur/aspiring athletes.
Instead, the above-mentioned athletes want practice moves that they’re often times A) not skillfully, aerobically, or strong enough to safely perform B) aren’t progressing their fitness or abilities C) risk injuries. All for the reward of personal satisfaction – and possibly instagram likes.
Do the little things. Build the base of the pyramid.
“Everyone wants to play in the attic, but no one wants to build the basement”