Dropping with stability
Yesterday had us working on building strength in the most horizontal version of the squat we have the low bar back squat. Today’s challenge will bring us in the other direction, dropping fast into the bottom of our most upright squat, the overhead squat, while catching weight by stabilizing the shoulders super fast. Drilling this in our high hang snatch will prep us for our squat snatches in Amanda (one of my personal favorite benchmark WODs). Like all of our drills for the technical lifts, building consistency before load is very important and should take priority. As the saying goes, practice doesn’t make perfect, practice makes permanent. Perfect practice makes perfect.
STR:
High hang squat snatch
3-3-3-3-3
WOD:
Amanda (see 3/3/14, 5/31/13, and 6/8/12)
9-7-5
Muscle ups
Squat snatch (135/95)
*scale muscle ups to 18-14-10 ctb pullups and dips
HHSS: 85#.
Amanda: 9:39 w/ MUs and 75#. Don’t think my time would have been much different with 85# (did them all in singles with no failed squats)and I think rx is in reach!. Happy to not be reduced to singles on the MUs (5/2/2, 3/2?/2/2, 3/2). The ? is because I’m pretty sure I did 2 extra MUs in there, for a MU rep scheme of 9-9-5. Awesome. 🙂
Also, if you don’t know who Amanda Miller was, read about her here: http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/
HHS: 145# felt good.
WOD: 15:- blah. Everything that could go wrong went wrong for this WOD. Beautiful hot day though 🙂
HHS: 45# felt ish.
Amanda: 10:58, switching to two green bands for the CTB pullups after the 18 round, and doing bench dips and 35# squat snatches throughout.
Thanks to Chris and Toma for the determination to move through all this despite the humidity, and Olivia’s pup for giving us adorableness to distract us a little.
HHSS: 75# PR for sure even if I group this with regular hang. All these movements take focus. I love taking off my glasses with the technical ones. I become virtually non-sighted and am able to focus more on feels and have less distraction from a visual ADD perspective. It’s working for me lately.
WOD 11:51 with bar MU and 55# ….first full MU WOD ever. I was hella proud of myself 🙂
HHSS – 125, missed 135 on the last rep by about 1 cm.
Amanda: 6:50 with bar muscle-ups and 115.