Skill:
Kipping out of the ring dip

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

WOD:
4 rounds for time of:

50 Double-unders
400m Run

MWOD:
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.

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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, Gnolls.org

Meal timing, Mark’s Daily Apple

Skinny-fat, Mark’s Daily Apple

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Post thoughts to comments.

Media:
Wednesday WOD, July 20, 2011

9 thoughts on “Wednesday WOD, July 20, 2011

  • July 19, 2011 at 7:06 pm
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    Forging Elite sarcasm is like a slice of fried gold

  • July 20, 2011 at 6:40 am
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    I’m dead now. See you in 1-2 weeks.

  • July 20, 2011 at 7:56 am
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    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
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    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
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    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
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    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
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    225#, 10:40- Did 500m row instead of the run.

  • July 20, 2011 at 1:00 pm
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    YAY TERESA!!! That’s awesome news!

    Heal fast Cody!!

  • July 20, 2011 at 6:16 pm
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    185# (failed at 205#)
    11:39 on WC

Comments are closed.