Thursday’s WOD 9/6/12

Jezel doing “For Better or Worse”

Buy In:

Snatch Balance

50% of 1 rep max

10 Sets

3 Reps

30 seconds of rest between sets.

WOD:

“Double Under Helen”

3 Rounds For time:

50 Double Unders

21 Kettlebell Swings

12 Pull-Ups

Cash-Out:

Practice Pistols

For today’s buy in we are going to perform the snatch balance.  The snatch balance is designed to assist in the toughest part of the snatch, which is pulling yourself underneath and landing.  This drill will help address flexibility issues at the bottom of the overhead squat and develop speed getting into position.

For the workout we are going to perform a workout that similar to the CrossFit Benchmark workout, “Helen” but instead of a 400M run we substituted an equally metabolically challenging exercise with double unders.  This workout was first seen at the 2010 CrossFit sectional as a “Master’s” workout.

For the cash-out we are going to work on practicing pistol squats.

Results