Monday’s WOD 7/2/12

Buy In:

3 Rep Max

Front Squat

WOD:

“Isabel”

30 Snatches (135/95)

Cash-Out:

Ice Cream Makers with a False Grip

Or False grip Negatives

For today’ s buy in we are going to work on a different type of squat, the front squat.  The front squat is an excellent skill transfer strength movement which will help increase your clean.  This movement is similar to the backsquat except now since the load is on the front rack position, this will require a more upright torso to keep the weight in line with your midline.  A tight midsection is required to keep you from doubling over.

http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

For the WOD we are going to perform another CrossFit benchmark workout, called Isabel.  The workout merely consists of 30 snatches for time.  To be clear, it doesn’t matter if it is a power snatch or a full squat snatch.  I would like everyone to pick a load they could safely handle at least  3-4 reps per minute.  This workout should take between 5-10 minutes.

http://www.exrx.net/WeightExercises/OlympicLifts/PowerSnatch.html

For the cash-out we are going to work on some muscle-up progression work (and front lever work as well).  We will perform an ice cream maker while maintaining a false grip.  If you cannot perform this movement, then hold a false grip and perform pull-up negatives from the top of the pull-up position (on rings)

Results: