Author Topic: DPCFN: 110302 Hang power snatch 3-3-3-3-3 reps  (Read 1422 times)

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Offline BobChase

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DPCFN: 110302 Hang power snatch 3-3-3-3-3 reps
« on: March 02, 2011, 06:16:02 AM »
Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Today everyone is a Big Dawg.  Pvc or whatever you can do!  Mechanics first!

http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-snatch.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-snatch.mov


Offline BobChase

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Re: DPCFN: 110302 Hang power snatch 3-3-3-3-3 reps
« Reply #1 on: March 03, 2011, 01:41:44 PM »
Buy in:
5 min jump rope
hip and shoulder mob
15 knees to elbows x 2
10 dips x 2
15 back extensions x 2

Strength:
Deadlifts x 5
135-225-245-255

WOD:
65-96-115-115-115

Skill:
HSPUs 3 x 3
5 min double under practice

Scaled back the DLs today to work on technique. Umbilical hernia is forcing me to pull back on my overhead effort. Cannot wait to get this fixed. Having a difficult time with it mentally.


Offline Big daddy Eis

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Re: DPCFN: 110302 Hang power snatch 3-3-3-3-3 reps
« Reply #2 on: March 03, 2011, 10:24:27 PM »
Great job Bob.  Are you doing our strength workout prior to or after our WOD.  I could imagine that the strength workout could effect the output on the WOD

Offline BobChase

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Re: DPCFN: 110302 Hang power snatch 3-3-3-3-3 reps
« Reply #3 on: March 04, 2011, 06:31:18 AM »
Keith, strength portion first. That's been my focus for the last few weeks.

For the WOD I'll then use a scaling that will allow me to finish it in 10 minutes or less. It's been effective but I think I need to take a week off now. My body is telling me it needs a break.


 



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