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09/06/2015

5
Sep

09/06/2015

Clinton Hill – CROSSFIT

QOD

If you could have one super human power, what would it be?

https://www.youtube.com/watch?v=-vQ2RVqJCNM

Video Link / Article

Hang Power Snatch (set up)

Feet between hip and shoulder width (jumping stance)

– Weight on heels

– Back arched (good lumbar curve)

– Shoulders slightly in front of the bar

– Bar at the knee

– Arms locked out

– Hands out wide

Execution

– Accelerate through the heels to full hip and leg extension

– Extend legs while hips and shoulders move simultaneously

– Utilize bar against the hip ‘pop’ to accelerate bar up

– Shrug with straight arms

– Once hips, legs and shoulders are fully extended, utilize slight arm pull

– Retreat under bar and land in a quarter overhead squat

– Stand to full extension then return to setup

https://www.youtube.com/watch?v=43qi9DlGUxU

Hang Power Snatch (Find a 3 rm)

WOD

Metcon (Time)

21-15-9

Hang Power Snatch (95/65#)

Box Jump, (24″/20″)

Toes-to-Bar

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