Strength 1
Power snatch + Overhead squat + Snatch
(heavy complex)
Strength 2
Good mornings
3 x 8
Workout
CrossFit Open Workout
18.Zero
21-15-9 reps for time of:
Dumbbell snatches (50/35)
Burpees, jumping over the dumbbell
*7 min time cap*
**Wrapping up the week with a snatch complex for our first strength work of the day, building on our theme of focusing on the Olympic lifts this quarter. If you’re new to the movements, check out the videos linked above and you’ll notice that we’re breaking down the snatch with the first two movements – going from the ground to overhead in one movement, squatting with the weight overhead, and then putting those two movements together for the snatch. It can be easy to want to get under the bar quickly, but be patient with that first pull, which will set up the rest of the lift by teaching your body to get in the correct position before the 2nd pull, which happens at the knees. Following it up with some good mornings, great for the posterior chain.
The WOD is the ‘unofficial’ first workout of the CrossFit Open – a simple couplet of DB snatches and burpees over the dumbbell. This should be a spicy one that will get you in the spirit of the Open!