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Have you been getting outside like I suggested without UV protection?

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

1 Snatch Pull + 1 Power Snatch + 3 Overhead Squats (1,1,1,1,1)

1 Snatch Pull + 1 Power Snatch + 3 Overhead Squats
Intention = This complex is used to improve your understanding of the timing of a snatch. We use the snatch pull to feel the explosive leg drive of the snatch, and immediately insert that feeling into your power snatch right afterward. Finish the complex with your overhead squats to build confidence and control of your snatch overall.

Snatch Grip RDL (5,5,5,5,5)

With a snatch/OHS grip, perform a romanian deadlift (near straight leg)
Intention = We are using this RDL variation for two reasons. First, it helps you understand how to properly pull the bar into your hips with your upper back during your snatch. Second, it helps strengthen the muscles around your shoulder blades for better stability in all things overhead.

Metcon

Metcon (Time)

5 RFT:

1 Turkish Getup each arm (24/16)

10 Single Arm Snatch on each arm (24/16)
Intention= Complete the workout in under 15 minutes. Go slow and steady on the TGU, and fast on the swings. We performed a version of this workout twice over the last 2 months. This version uses the snatch, which will cause your heart rate to climb up much higher than the swing WODs