Kipping out of the ring dip

Work to a heavy Snatch-Push Press (from behind the head)
(See photos below for explanations!)

4 rounds for time of:

50 Double-unders
400m Run

Snatch/double-under prep

Post snatch-push press load and WC time to comments.

The anatomy of a Snatch Push-Press….Keep your chest up, sit back on heels, no forward flexion at hips, and feel the heels on the down and up (keep knees out) – it’s a quick dip-drive. Think “SPEED THROUGH THE MIDDLE!” The snatch push-press works overhead strength and your ability to support weight overhead.

Bar starts on the back (high-bar position) and hands are in snatch grip.

Drive the bar straight UP (not back!).

Arms locked out, and shoulders are externally rotated forward (think, “Show me your armpits” – your armpits should face forward (without turning your arms/elbows), not down to the ground).

Check out Ryan’s shoulders – in the world of Olympic lifting, if you hear “active shoulders”, this is what they mean…The shoulders are externally rotated, and his armpits are facing forward, not down. This is a SOLID and VERY STRONG position because all of the weight overhead is being supported by his lats and back – his bones are “stacked” under the weight.

Perfect finish position. We could draw a plumb line from the end of the barbell down through Ryan’s shoulders, hips, knees and heels.

Coaching point: you DO NOT want to end here. If you get here, where will the weight go? You guessed it, on the floor…you can’t support weight here. Drive UP, not back.


I’m working on getting a widget from The Foodee Project for our blog…The Foodee Project is a great site and offers a free Paleo recipe each day!

Why snacking makes you weak, not just fat,

Meal timing, Mark’s Daily Apple

Skinny-fat, Mark’s Daily Apple


Post thoughts to comments.

Wednesday WOD, July 20, 2011

9 thoughts on “Wednesday WOD, July 20, 2011

  • July 19, 2011 at 7:06 pm

    Forging Elite sarcasm is like a slice of fried gold

  • July 20, 2011 at 6:40 am

    I’m dead now. See you in 1-2 weeks.

  • July 20, 2011 at 7:56 am

    get on the muscle relaxers CZ; heal quickly

    175#; rushed myself at 185# and missed; will get it next time

    clock malfunction but finished under 20:00 for my second completed WOD doing DUs; strung 12 together and a lot of fives

  • July 20, 2011 at 8:16 am

    11.10 need to get alot better on my DUs. Could of easily finished this work out under 9 minutes.

  • July 20, 2011 at 9:11 am

    Hit a huge goal today…25 lbs down since January 1st. Thanks for all the help and positive comments along the way. My crossfit kool-aid cup is runneth over =)

  • July 20, 2011 at 9:40 am

    Holy-thoradol-in-the-ass, Batman! I feel amazing. I’m going to continue to injure myself until I have a full on herion addiction.
    Can anyone recommend a good red wine to pair with vicodin? (I’m trying to keep it classy). Adios

  • July 20, 2011 at 11:48 am

    225#, 10:40- Did 500m row instead of the run.

  • July 20, 2011 at 1:00 pm

    YAY TERESA!!! That’s awesome news!

    Heal fast Cody!!

  • July 20, 2011 at 6:16 pm

    185# (failed at 205#)
    11:39 on WC

Comments are closed.