Skill Work:
Hang power snatch.

What’s a hang power snatch?  It’s a big shrug from the hang position, get the bar overhead, and no rebending of the knees.  It’s not a full squat snatch – it’s basically getting the bar overhead and standing with it.  If you are thinking, “But, I don’t know how to snatch…” No worries!  We will start with basic drills and go from there!

WOD:
Half Michael
3 rounds for time:
400m Run
25 Back Extensions
25 Situps

Advanced: Full Michael
3 rounds for time:
800m Run
50 Back Extensions
50 Situps

Post time to comments.

Media:
Thursday WOD, 2/25/10

6 thoughts on “Thursday WOD, 2/25/10

  • February 25, 2010 at 6:32 am
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    Several people have been coming in before classes to warm up, work on skills – so AWESOME!! One of the best things you can incorporate into your daily routine is the Burgener warm-up. It is one of the best ways to develop quick feet, speed through the middle and reinforce your movements for all of the olympic lifts.

    http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov

  • February 25, 2010 at 6:46 am
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    I have to apologize for the late posts and not so much content/pictures of late….my computer has the swine flu because it is severely infected, or it may be possessed, I’m not sure really sure which….I just know, it’s not right….it has to go back for repair today….

  • February 25, 2010 at 3:07 pm
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    I’m doing it. Candice has inspired me to do the stuff I hate.

  • February 25, 2010 at 8:36 pm
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    Mr. Hasslehoff,

    Very glad to hear that my words have inspired you to do the WOD today. Do you look like your picture when you cool down after a rough WOD cuz I must say, that would be an inspiration to some of the ladies who attend CF 7, I am sure.

    : ) Good job to the 6pm class today. Way to embrace the suck!

  • February 26, 2010 at 6:36 am
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    11:12 on the 1/2 Michael.

Comments are closed.