Olympic Weightlifting WOD for Tuesday 12/5/2011

Warm-Up

     3:00 of light rowing

Dynamic Stretch / Mobility

Skills & Drills
     - Coach Burgener Snatch Progression
     - Snatch Drop Drills

Training

     - Muscle snatch 1-1-1-1-1 reps
     - Power snatch 3-3-3-3-3 reps
     - Snatch 5-5-5-5-5 reps

Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.

WOD Demo>>>CrossFit Main Site Snatch WOD