Snatch and Gymnastics

Announcements: 
1) If you haven’t yet signed up to help judge the competition Saturday, and you want to help us out, we REALLY need some more
     bodies to judge the Saturday team events. Basically, if you could see it in your hearts to devote from noon to 2 to your 
     favorite local CrossFit box (which I hope is us), we’d really appreciate it! To sweeten the pot, I’ll do 30 burpees for every person
     who signs up for that time slot from now until then. (A possible 360 burpees!)
2) Training for judges will be on Wednesday night at 730pm, Thursday night at 730pm, and 8am Saturday before the comp!
3) A new batch of t-shirts and hoodies will be available for sale this weekend!

Main Class:
A. Warm-Up
5 Rounds
10 alternating Dumbbell Snatch
20 Overhead walking Lunges w plate
30 Double Unders (or at least 45 seconds of trying)
+
Barbell Complex I x 3

B. Skill: Snatch… use a medium-ish weight, don’t build unless indicated, and move fast
Snatch Balance to Quarter or Half Squat – 4 x 3
Hang Snatch High Pull + Hang Power Snatch – 5 x 2+2
3 Postition Power Snatch (Hang + Below the Knee + Floor) – 5 x 1+1+1

C. Strength: Back Squat
Add 10-20# to your estimated 1RM from the last cycle
5@75%
5@80%
5@85%
AMRAP @ 85%

D. WOD:
Develop your muscle up
1 – assisted strict or transition work
2 – ring pull ups to chest
3 – ring dips to excessively deep position
4 – max reps MU or assisted MU (coach throws) 
        -if you want more, try working on it 3x per week following the instructions on this video below.
          Do it outside of class. If you really want it, you’ll work for it!
https://www.youtube.com/watch?v=2xR4L7K5rAs

Beginners Class
Warm Up
Row 250
+
30 KB Swings
+
Row 250
+
2 x Barbell Complex I

Gymnastics Builders
Strict Pull Ups – 3 x 3 AHAP
+
4 Rounds
Ring Rows – 6-12 Reps, as difficult as possible
Push Ups – 6-12 reps, as difficult as possible, including ring dips
+
Static Holds x 8 min
Max effort L-Hang
Max effort hold at top of ring dip
Max effort Handstand hold or Plank
Max effort Hollow Body Hold

WOD:
For Time
40 Burpees 
rest 1 min
30 Burpees
rest 1 min
20 Burpees
rest 1 min
10 Burpees