Jumping is all about the hips. So is snatching. In fact, most athletic performance is rooted in the hips, and building powerfully explosive hip extension is definitely a thing CrossFit does pretty well. We’re going to be spending some time putting that jump to use in two different ways today, with a focus on the explosiveness: high box jumps and hang power snatches.
Just to keep it interesting, you’ll have 6 ring dips to do each round. We’re keeping the reps low to keep you moving and give you a chance to challenge your limits in this movement if you’re new to them, so if you’ve got even a few ring dips I encourage you to give them a shot today.
One time through is easy money on this. The real challenge will be recovering your breath, re-strategizing based on what you did the first time through, and throwing yourself at the back half of this double-header!
12 Box Jumps (30/24)
9 Hang Power Snatch (95/65)
6 Ring Dips
*** REST 4 MINUTES, THEN REPEAT