Wednedsay’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Trainers warm-up your class to for heavy lifting. Use drills, weighted Burgener….whatever you like. Your the coach! Time each lift accordingly. Set the clock!!

WOD

LOG RESULTS! TRACK YOUR LIFTS!!! TRAINERS MAKE THEM LOG!

The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement.

Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch.

Overhead Squat

Build to a Heavy Single

Snatch Balance

Build to a Heavy Single

Squat Snatch

Build to a Heavy Single.

*newer athletes break up the movement – Power Snatch + OHS