WOD: Wednesday 230607

Three different flavors of Snatching today. Enjoy!

• Daily Focus

We are working into a broken snatch complex today with the goal of reinforcing quality hip contact and speed under the bar as we move to the floor for the final rep of the complex. By resting 20 secs into the final lift we will allow for a consistent strong pull and develop more power on the lift. We are going to utilize this throughout the cycle in order to build to new 1RMs during test week! We will then move into a fun little triplet today that was built off the style of the CrossFit workout The Chief. This one is meant to be heavier on the kettlebell snatch, but we understand that some athletes have issues here with banging there forearms, so we can move to dumbbell snatches if necessary. The box jump is also high, so scale that appropriately for anyone that may have issues with the height. Alternatively, moving to a high stick jump over would work as well.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Kettlebell Snatches: The kettlebell snatch is initiated through the hip, working to extend the kettlebell fast through the midline and then punching firmly and fast overhead in one motion. Position the kettlebell over the midline with a firm locked out position at the elbow. Sub to a dumbbell hang snatch or an American kettlebell swing.

-Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step-down before hitting the next rep. We want to drive the arms up and work to hit full extension before landing on the box. We can sub a lower box height and/or move to alternating step-ups today.

-Air Squat: Hip crease below parallel and show full hip extension at the top of each rep. Scale to a bodyweight box squat or squat to a med ball in order to ensure correct mechanics and limit bottoming out.

weightlifting:

Every 2 mins for 12 mins.

1x [ 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch ], pick load

Aim to finish at 80-85% of your 1RM snatch.

metcon: "Sick Love"

For 5 cycles: AMRAP in 3 mins of:

4 Box Jumps, 30/24 in

4 L/4 R Single Arm Kettlebell Snatches, 70/53 lbs

12 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Accessories:

3 rounds for quality of:

8 Cuban Rotations, pick load

10 Chest Supported Trap-3 Raises, pick load

12 Bear Plank Pull Throughs, pick load