Tuesday, December 8, 2009

Wednesday, 9 December 2009

Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)

3 comments:

Garrote said...

I vag'd out on this dude, call me bitch if you want but I'm still scared of re-injuring my shoulder. On a good note this is the first prominent snatch wod I've done since the injury and it felt great!!!

SKILL WORK
-95#

WOD
-power snatch @ 115# pull ups as RX in 9.07

CFBF said...

No need to think you're being a bitch...115 isn't exactly chump change with higher rep snatch work. I'm glad the shoulder held up with no problems. Keep hitting up the wide-grip overhead stuff (especially behind the neck push presses/jerks with a 3-5 second pause at the top) with steadily increasing weight to really strengthen the shoulder and all of the support structures.

- Alex

Garrote said...

Yeah the stabilization feels good it's the impact of the bar coming back down into my hands that gets it aching.

DAVE, did you read what alex said you need to work on this to get that balance down overhead. His legs are strong enough to sustain more weight but as soon as that bar gets overhead it looks really unstable and unbalanced. I'm putting my money on those stabilizers in the shoulders.

Thanks for all the advice Alex.

-Garrett