One-arm DB Snatches + Sit-ups

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  UNTIMED, just get the work done...
   - 10x each arm, 1-arm DB snatches
   - 20x sit-ups

(You've done something like this before which you can use to determine loads for the snatches.)

KZ: 6kg
SS: 10kg
BHeg: 5kg
DH: 10kg
RD:  18kg, 10 T2B's




Kind of intense, but some great tips to improve your deadlift.

Amazing Snatch Video

This is Olympian Chad Vaughn, whose classes we we lucky to attend last summer at Crossfit Austin.

Tuesday: One-arm DB Snatches + Sit-ups

Strength
Back to a linear progression, adding a bit of weight from Monday's starting point.
3 x 5

Metcon
See the notes HERE for technique tips on the one-arm db snatch.

3 rounds...
As many REPS as possible...
1 min one-arm db snatch
1 min sit-ups
1 min rest

This is a power-biased effort.  We're giving you a minute of rest each round so that you can go all out during the two minutes of work.  Don't hold back!

Athlete: load // snatch reps // sit-up reps
BH: 18kg // 21, 21, 22 // 22, 23, 24
BB: 12kg // 28, 29, 30 // 21, 21, 22
DF: ?? // 20, 20, 22 // 21, 16, 12
KD: 15# // 21, 25, 25 // 26, 25, 23
KE: 10kg // 14, 18, 23 // 24, 28, 34
KS: 10# // 20, 15, 23 // 21, 17 ,18

One-arm DB Snatches + Sit-ups

Today you learned a new movement: one-arm db snatches.  Key points:

-Use your hips and legs.
-Keep the db close to your body and close to your vertical mid-line.
-Be fast and explosive on the pull.
-Come up onto your toes (or actually off the ground!) to get full extension.
-Try to time the catch at the top with the landing of your feet.
-More good instructional points here.

This video is a bit shaky, but it shows pretty good form and demonstrates the difference between the dumbbell and kettlebell version of the lift.

Strength
Back to a linear progression, adding a bit of weight from Monday's starting point.
3 x 5

Metcon
3 rounds...
As many REPS as possible...
1 min one-arm db snatch
1 min sit-ups
1 min rest

This is a power-biased effort.  We're giving you a minute of rest each round so that you can go all out during the two minutes of work.  Don't hold back!

Athlete: load // snatch reps // sit-up reps
KZ: 6kg // 23, 28, 28 //  36, 36, 35
PR: 10kg // 20, 24, 22 //  28, 29, 29
SS: 10# // 24, 26, 29 //  31, 28, 26
BH: 10# // 24, 25, 25 //  25, 23, 23
BB: 17, 18, 19 //  21, 20, 20 (subbed 12" box jumps for snatches)
DH: 10kg // 22, 25, 26 // 32, 30, 32