Thursday WOD, July 15, 2010

Posted on 14. Jul, 2010 by in WOD

Row 1000m
followed immediately by three rounds for time of:
15 Hang Snatch (95 lbs./65 lbs.)
50 Double Unders

Post time to comments.

Snatches can be complicated, and the three things you must remember are:
1. It’s just jumping and landing.
2. Finish the pull – SHOULDERS LEAD, ARMS FOLLOW.
3. Bring your junk yard dog attitude to the gym with you.

Have you ever seen a guard dog of a junk yard in a movie? It’s a nasty dog, one you don’t want to mess around with. It’s attitude is that you are infringing on its space, and it has no plans of letting you in. You have to have that same attitude when it comes to Olympic weightlifting. Snatches are explosive and aggressive, and when you approach the bar, you better be ready to move some weight around. You cannot be a whimp about it. Be aggressive and get it done.

We broke down snatches a couple of months ago – read more here. Do not let snatches intimidate you – if you think about it too much, your mind will get in the way of trusting what your body is able to do. Jump and land (first picture below). Finish the pull (middle picture). Junk yard dog (last picture).

5 Responses to “Thursday WOD, July 15, 2010”

  1. Andrea

    15. Jul, 2010

    Forgot to mention yesterday: there is a $50 prize, courtesy of UTA, for catching 3 infant pee samples.

  2. Ronin

    15. Jul, 2010

    Best Kip detail I have seen:

    http://vimeo.com/1790160

    http://vimeo.com/1790636

  3. Half Effort

    15. Jul, 2010

    Dont forget to watch the games live
    http://live.crossfit.com/

  4. whisky

    15. Jul, 2010

    I don’t have a whole lot to add today. For the rower make sure you straighten your legs before you pull with your arms. lean back slightly and pull the handle to your sternum. I always try to keep my pace as well as strokes per minute low. This ensures I’m being as efficient as possible.

    On the short metcon I’d try to not set the bar down at all on the snatches but that is a goal for me. If you’re strong enough to do the 95# snatches but need to break it up then do that weight. Scale it down only if you need to. It’s already fairly light.

    Double unders were discussed a week or so ago with a video linked. If you can string together a double under with two or three singles then I think it’s in your best interest to do the doubles. It will take longer but in the long run you’ll be better for it. I would encourage everyone to try the double unders before resigning to singles. Three to one is not a great substitute in my opinion. It is the one HQ has recommended in the past. Instead of single skips try alternating feet or high knees. This will develop timing and coordination that a single skip will not and forward your progress on double unders.

  5. Tony G.

    15. Jul, 2010

    5k row 20:14. Around noon.
    6pm wod
    three rounds for time of:
    15 Hang Snatch 95 lbs.
    50 Double Unders 8:31
    then another 150 du 5:00