Workout of the Day: Friday, 8.23.13

Slow it down, some relevant thoughts from Diane Fu:

“Most of us will be snatching loads well under what we can deadlift so what’s the rush? We know we can handle picking the barbell up. Try instead doing a 3, 2, 1 count as you come off the floor; and as soon as you pass your knees, accelerate and complete your extension with a viciousness that would make your mama proud.”

Below, Lux prepares to snatch 215lbs. at CrossFit Generation this past weekend.
Picture courtesy of Hudson Handel Photography.



MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. 30ft. of each: Samson Stretch Lunge 6-point Reach. Spend at least 2 occupied minutes in this stretch. Partner Assisted PVC Standing or Half Squat Perturbations, 1 minute for each partner (30 seconds per side).

SKILL WORK: Snatch Drills



30 reps for time of: Snatch (135/95)

If your time two weeks ago was between 5-10+ minutes attempt the same load.  These can be power snatches.

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