This is the first workout that will start preparing you for the CrossFit Games Open WOD 18.3. I am kind of joking, I am kind of not joking. Today begins with some time developing and training the overhead squat… An absolute essential in preparation for learning the full snatch (aka squat snatch). If you can’t overhead squat, then you can’t pull yourself under the bar and catch the bar deep. So you definitely won’t be able to do it with 135#. Or even with 95#. This is what workout 17.3 required of us. This is precisely what was the demise of most of us.
Next we will train the muscular endurance of a power snatch with the CrossFit “girl work out” called Isabel. If you are new to the power snatch then this should not be done heavy. You will simply work the technique of this movement for 30 repetitions – not too fast. For most of you who have experience with the power snatch – you will use more weight and will do it for time. It only takes a handful of minutes.
With a long-term approach to improving the snatch, we will get back to our Olympic weightlifting technique work during the 5 PM hour after 17.6 during the month of April. These 5 PM, one hour specialty sessions are devoted to improving mechanics and technique that will go along way towards getting stronger and more powerful in these lifts. And that will equal much improvement in next years 18.3 (IF it gets repeated next year!)
Traffic notice part 2: Cross Creek Road is northbound only between Civic Center and PCH. Avoid it if you can.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat, 3 RM
20 minute time limit to establish a 3 rep max (from rack)
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard/journals
Compare to Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011