Wednesday, April 25, 2012

BCSnatch

BCS

Describing the workload done in a Snatch is simple: move a load from the ground to overhead in one continuous, smooth motion.

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WOD

perform the following complex for max load:
snatch pull
hang snatch high pull
hang snatch
heaving snatch balance

then

as many rounds and reps as possible in 20 minutes:
50 double unders
max pullups

20-minute time limit for the barbell complex. Count attempts if your double under isn't proficient. Coming off of the bar ends your pullup set. Post results to whiteboard!

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External Rotation in the Deadlift, Clean and Snatch Set-up - CrossFit Journal

Learning the Olympic Lifts - CrossFit Journal

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