WOD for Wednesday, 2/14/18

Skill:

3-Part Pause Snatch (Start, Knee, Hips)

10x 3 Part Pause  Power Snatch
10x 2 Part Pause Power Snatch (Knee / Hips)
10x 1 Part Pause Power Snatch (Knee)
10x Power Snatch (Slow to Knee but no pause)

Strength: (20 mins)

Power Snatch
Week 4: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90% of (# from Week 1)

MetCon: (Cap 15 mins)

5RFT:
12 “R” Single Arm OH DB Squat 35/20#
12 “L” Single Arm OH DB Squat
12 Strict Chin-up

After continuing our Power Snatch strength program we introduce a new movement to our CrossFit programming, the single arm overhead squat. While the weight might seem light relative to a barbell over head squat there are unique challenges to stabilizing a dumbbell overhead. There is a great deal of mobility and stability involved in this movement. For those who are unable to perform them consider it a goal and accept the challenge of improving your mobility and stability.

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