151027 Tuesday – Snatch Testing and CF Open 11.1

In honor of our Snatch test out today here are some videos from the Olympic lifting meet this past weekend. Congratulations to both Sandra and Kayla who not only did their first meet but also qualified for the USA Weightlifting American Open. Carrie and Mike, who also competed, qualified earlier this year.

 

Mobility: Hip and shoulder mobility

Skill Practice Warm Up:  none

Strength: Snatch 1-1-1-1-1-1-1  (7 Sets of 1 Rep, “Strong Effort” – Increasing Load Each Round)

Metabolic Conditioning: CrossFit Open 11.1 Cut in Half

As many rounds as possible in 5 minutes.

30 double Unders* (Athletic: 15, Health: 60 single unders)

15 barbell power snatches (Performance: 75lbs, Athletic*: 55lbs, Health: 35lb kb swings)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds. 

Scale up: Do the 10 min version (the original 11.1 workout).

Log your results online by clicking here.

Compare to: August 10, 2015

Coaching Tips: Go a little narrower with your hands on the snatches -then you will not have to bend over, as far, to get the plates to touch the floor.  Try to avoid pressing out the barbell at the top of the snatch (until later when you get tired).  Pressing out makes your shoulders much more fatigued for the double unders.

Optional ‘Cash Out’:  4 min row or assault bike.

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