CrossFit I35 WOD 2/16/19
You’re probably going to have to slow this down because she’s so fast. Remember the term, “Violent Upward Extension”. What I want you to look for is her body is in a perfectly straight line at full or triple extension and the drive is through the heels not toes. Yes, the heels must come up at the top of the pull in order to move under the bar it’s a physiologically natural thing to do or unnatural not to. However, an extra special drive to the toes at the end of the pull will guarantee the bar moving forward which makes the catch much harder and at least makes you chase the bar forward.
Strength/Skill
Bench Press Waveload
Work up to an 8 rep max then do the following reps every minute on the minute.
8-7-6-5-4-3-2-1
Then
For time:
10 Squat Snatches, 115/75 lbs
30 Pull-ups
15 Power Snatches, 115/75 lbs
20 Chest-to-bar Pull-ups
20 Overhead Squats 115/75 lbs
10 Bar Muscle-ups
Buyout
4 x 8 narrow grip bench press superset with cable tricep pushdowns
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