Rounding it all out

Nick | 07/28/2014 | 4

The past few weeks we’ve been working on snatch-width grip overhead movements, each week getting progressively more complex.  Today we’ll finish this progression with the snatch balance, the most dynamic of these lifts.  We’ll be combining the dip and drive that we did in the snatch grip push press, the fast drop of the behind the neck snatch grip rack jerk and the stability of the bottom of the overhead squat to build this movement.  It can be a bit frustrating at first, but as we get come and more comfortable with it our snatch with improve greatly as will our general athleticism.

STR:

Snatch Balance
3-3-3-3-3

WOD:

4 Rounds
20 double unders
25′ Over Head Walking Lunge (45/35)
15 kettlebell swings (1.5/1)
25′ OHWL

PR for Pat: On Saturday, August 2nd CrossFit Fenway will be hosting Pat’s WOD, and heading to the Cask ‘n Flagon for a post workout fundraiser ($10 “cover” going directly to PR for Pat).  Our friend Pat has a long, tough road ahead of him, and needs our help.  You can read his story here.  Pat has already undergone surgery that has taken roughly 70% of his tongue, as well as lymph nodes and glands.  He will require therapy to learn to talk and swallow again, and he faces days upon days of chemotherapy and radiation treatment.  Pat has incredible determination, and with the help of so many that care about him from the CrossFit community here in Boston he will fight on.  Please donate here, mark your calendar for Saturday, August 2nd and join us to PR for Pat.

Reminder: Our Thursday evening classes are all backed up an hour.  There will be a 4pm, 5pm and 6pm class and no 7pm class.