12202014

 In Blog, Workout of the Day

SKILL:
Slow Pull Power Snatch heavy single

WOD:
5 rounds for time:
5 Hang Power Snatch 135/95#
200m Row
rest 2 min

BASIC/COMP: http://croftoncrossfit.com/2014/12/20/c12202014/

GOALS:
SKILL: Slow pull until into hips then jump. Transfer this over to WOD
WOD: Should be fast burst. You should need every second of the 2 minutes if you do this correct!

I often see this being flipped, how do stack up against this old school chart Greg Glassman used in his certs? *remember this is based on idea of a well rounded “fit” person. Someone not training just endurance or strength
crossfit-pyramid

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