Today we are doing a CrossFit manisite workout. It is intended to be completed in less than 10 minutes. This workout is light and fast. The increasing reps are a mental toughness game for sure. Efficiency in the snatch will help you keep the intensity high in the final round. With the final round at 21 reps, we are working on our movement accuracy (one of the 10 general physical skills.) We want to keep our technique solid throughout all the reps. It's when you get tired and sloppy that injuries occur. Stay focused on your good technique.
Really work on a straight and close bar path today. The more you swing the bar, the longer it takes to compete the reps. Also, when the bar swings it puts additional stress on your shoulders. The best line of action is straight and the safest line of action is straight. Keep the bar close and keep the bar path straight. Watch today's Technique Tuesday video with Chris Spealler and Eric O'Conner on efficiency tips with the muscle, power and squat snatch. Good luck!
Skill work on handstands/handstand walking and core strength.
WOD Notes and Scalings
Level I, the load has been reduced to meet the intended time domain and intensity. The snatch will be taken from the hang position to create a faster turnover between the reps. Strive to complete each set of hang power snatches within 2 attempts. During the hang power snatches, jump through the heels and squeeze the glutes to create the most momentum on the barbell. Land in a partial overhead squat before standing up all the way to finish the rep. Aim to complete this workout under 10 minutes.
The Level II athlete can attempt this workout as Rx'd if able to complete 10 power snatches at 115/75 unbroken. If this is not possible, reduce the load to encourage as few breaks as possible during the power snatches. Ensure the hips and knees are fully extended before returning the barbell to the floor to begin the next rep. Complete this workout under 10 minutes.
Record your WOD on Beyond the Whiteboard.
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