Snatches and a cool running WOD. Happy Friday!
Important Announcements This weekend, Sat & Sun 8/4-8/5, Amplify will need to close in order to allow our trainers to attend a USA Weightlifting cert. This means NO CLASSES both Saturday and Sunday mornings. Also, we will be doing a special event at Dick’s Sporting Goods in Lombard on Sunday from 1-5pm. CrossFit Amplify will lead a community workout and info session, in case you would like to come join the fun! Please stop by, wear your Amplify shirt, and help spread the good word!!
FRIDAY Strength Snatch [wmv][mov] Take 15 minutes to establish a heavy 3 position snatch (high-hang, hang, full). These can be either power or squat snatches. GO HEAVY.
High Hang [YouTube Demo] Hang [wmv][mov] Full [wmv] [mov]
Conditioning For Time: Run 200 meters 40 Hand-Release Push-ups 15 V-ups 40 Air Squats Run 400 meters 30 Hand-Release Push-ups 15 V-ups 30 Air Squats Run 800 meters 20 Hand-Release Push-ups 15 V-ups 20 Air Squats
Snatch training session, with Coach B.