CrossFit South Bend

A.

Hang Power Snatch 2.2.2.2.2.2.2.2

Notes: Perform a set every 2:30, starting conservative with the weight. Try to use last Tuesdays numbers as a guide. Aim to stay connected to the bar for all 8 sets. 

B.

Tabata

Cal Row

Toes To Bar

Notes: There is no transition time between the 2 movements other then the normal 10 second rest time. Score will be Total Calories and Total Toes To Bar

Educational Material for todays workout

Hang Power Snatch

Hang Power Snatch Definition – Catalyst Athletics

Hang Power Snatch Video – Paradiso CrossFit

Some inspiration at Cal Strength – Hang Snatches and some other random lifting (full Snatch, not power)

Rowing

The Stroke part 1 with Shane Farmer

Racing Start Demo  (good way to get the flywheel going when you only have 20 seconds to get work done)

Toes to Bar

Get in some mobility for Toes to bar here