CrossFit Voyage – CrossFit
Dip Snatch – High Pull (2 sets of 8 reps at 55-60% )
Snatch high pull from power position. 2 minute clock.
Klokov press (3 sets of 6 reps @ 95/65)
Back rack the barbell. Hands in snatch position. Strict press the bar overhead. 5 minutes.
Drop Snatch (Drop Snatch – 3 sets of 1-3 reps at 65-75%)
Start with the bar behind your neck, your hands in your snatch grip and your feet in the pulling position. With no preceding movements (e.g. a dip and drive of the legs), pick up your feet punch the arms against the bar to drive yourself down into the bottom of an overhead squat, landing with flat feet in your squat stance. Attempt to lock your elbows at the same time your feet hit the floor to encourage better speed. The goal is to elevate the bar as little as possible, to move your body down as fast as possible, and to receive the bar overhead in as low of a squat as possible, but not rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Ensure the bar is locked securely overhead, and return to standing with the bar still in the overhead position. 8 minutes
Snatch (4 sets of 1-3 reps at 80-100%)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
10 Minute time cap. Scale accordingly.
Metcon (No Measure)
3 rounds – 10 HSPU / 30 weighted hollow body rocks / 15 GHD sit ups