Wednesday 01.25.12

Scott showing that 24" box who's boss.

***Paleo Challenge starts on Feb. 1. Check the rules and PRIZES here!***

What what?!? It's hump day and time to snatch. We're going from the floor to overhead in one fluid, yet complex movement. There is a lot to think about during the snatch, and when you do it right, that barbell just seems to float to that overhead position. In large-scale terms, the snatch can be broken down into deadlift--hip explosion--bar turnover/squat. Your arms are locked out in a wide grip on the bar throughout the movement. You're using your legs, hips, and shoulders to move the barbell upward. Watch this video with Coach Burgener for tips on how to maximize the momentum of the movement. Note, the arms are NOT pulling or yanking the bar off the ground.

Additionally, we're working on the kipping pullup today. If you succeeded at one kip, work on smoothing out your rhythm. If you don't have a kip yet, work on your pendulum swing and watch others that have their kip down. We can give you a million different verbal cues, but sometimes watching someone else work through the movement can help it all click for you in a way that words cannot. Check this CrossFit HQ video for more tips.

WOD

Skill: Kipping pullup

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20 min AMRAP of:

50 m Farmer's Carry (53/35 KBs)

7 SDHP (95/65)

7 snatches (95/65)