Workout of the Day: Wednesday, 9.25.13

THIS IS THE FINAL DAY OF MEASUREMENTS FOR THE BCCC – THE TIMES ARE:

Wednesday, 9/25 7-9AM (Meg); Wednesday, 9/25 4:30-7:30pm (Greg)

ALSO, CROSSFIT TOTAL sign-up is now up on MINDBODY under “Seminars” – Sign up soon to get the spot that works best for you!

Basa watching Josh snatching in Hybrid Oly. Where Josh is right now is the “Hang” or “2” position of the Snatch.DSC_0917

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll as needed, 3 minutes. Wall Quad Stretch, 1 minute per side. Lat Stretch, 1 minute per side.

ACTIVATION: One-Armed Hang (use a band if this is hard!) 30 seconds per side. Single Leg Deadlift Hold, 30 seconds per side. Rest as needed during these efforts but try to optimize your position for as long as you can!

SKILL WORK: Hang Snatch (Snatch from Position “2”)

CONDITIONING: Death by Unbroken Hang Snatch (use 55% of your best snatch): every minute on the minute complete one snatch more than the previous minute (so, in the first minute you will complete 1 rep, in the second minute 2 reps, in the third minute 3 reps, etc.) For the reps to count you may NOT set the bar back down on the floor between reps and you may not rest the bar on your back.  You may rest in any other position.  If you complete 7 snatches in the 7th minute but can’t finish the 8th snatch in your 8th minute your score is 7 + 7 snatches.

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