Today we get stronger. For some the programming below does not look like it will be a good workout, but I promise you will break a sweat and build lean muscle. Remember, lean muscle burns fat. For the ladies, I promise you will not become a swollen giant by doing one of these workouts a week.
A few CrossFitters Snatching in Big Sky Montana. If you were to focus on two people I would say Elizabeth A, in the neon green shorts and Scott P with the blonde hair would be the two. Strength is important, but watch their form, speed and bar path, it is flawless.
Strength WOD
Take 12 min to find a heavy 3 Rep Hanging Squat Snatch
(reps must be unbroken, bar should travel to just above the knee)
– OTMEM for 5 min do 3 Hanging Squat Snatches
(you may drop the bar between reps, try to use the same weight as above)
Then
Snatch Grip Deadlift 4 X 3
Max GHD sit ups in 30 Seconds X 4
Max Strict Pull ups X 4
Score weight on the deads and total reps on GHD and Pull ups
Coach Blair helping Kate and Tom through a hard WOD!