Strength as Skill

Coach Michael | 11/19/2019 | 7

Wednesday’s programming has us shifting gears from the longer chipper on Tuesday and settling in on the Power Snatch as our move for both the strength portion as well as the workout of the day, so get to the gym because it’s go time!

Once we’re warmed up and have some basic snatch specific movements locked in, we will work on building to a heavy set of three power snatches, touch and go (TNG). As you progress through heavier weights, be sure to stay aware of your body and don’t lose mid-line stability. Coaches Nelly and Michael are fresh out of the CrossFit Weight Lifting course and are eager to watch you and identify any spots in your movements to make them cleaner and more efficient.

When the time is up for the strength work, we will strip the bar back down to a challenging weight and use the Power Snatch as one of the two movements for today’s couplet. The other half of this dynamic duo is the bar facing burpee (over the barbell, so don’t hit your face on it like Coach Nelly did that time…), and it is set to the classic 21-15-9 rep scheme.

With a weight that is moderately challenging and two movements set to 21-15-9 your brain should instantly go to “FAST AND FURIOUS”. This translates to being prepared to knock out big sets of Power Snatches and find a Burpee pace that keeps you in constant motion in order to finish this workout as fast as you can.

Oh! One more thing; as soon as you’re done with that couplet you have a cash out of 50 Ab Mat Sit-Ups. Why you ask? CROSSFIT!

Now get signed up, get in there, and get it on! This one will be FUN!

STR: Power Snatch x 3 (Touch and Go)
Build to a heavy weight

WOD: 21-15-9
Power Snatch (95/65)
Bar Facing Burpees
* Cash Out – 50 Ab Mat Sit Ups