Coached Classes
- First Class at 7:00a
- Second Class at 5:30p
- Last Class at 6:30p
CrossFit San Luis Obispo WOD:
Warm-Up
4 Rounds:
- 200m Run
- 10 Sit-ups
- 15 Air Squats
- 3 Pull-ups (Strict)
- 3 Ring Dips
Skill and Drills
Snatch Warm-Up / Progressions
Click here: The Burgener Warm up
WOD
3 Position Snatch (For Max Load)
Perform 3 Snatches at each position without dropping the barbell between positions:
Position 1: Hi-Hang (Hip Crease)
Position 2: Top Knee (1-2″ above knee caps)
Position 3: Ground
*Rest 1-2 minutes between efforts
This is one of the best drills in the form of a barbell complex to help reinforce the proper positions the barbell must come in contact with during the snatch. Once you become competent in hitting these positions, your ability to move more weight will increase because you are keeping the barbell in an efficient path, the path of least resistance. Try to take this concept into mind when going through this complex today…HIT THOSE POSITIONS!!!