03/09/2016 16.3 at CFO this Friday Night!

Don't miss 16.3 this Friday Night at CrossFit Oakdale!  Meet at the gym at 5:30PM to carpool down for the PARTAAAY!  We need a headcount, so let Shannon know if you're coming.  Let's go have some FUN!

Don’t miss 16.3 this Friday Night at CrossFit Oakdale! Meet at the gym at 5:30PM to carpool down for the PARTAAAY! We need a headcount, so let Shannon know if you’re coming. Let’s go have some FUN!

WOD:
EMOTM for 10 minutes

1 Hang Squat Snatch
1 Squat Snatch

Rest 3min

1 Squat Snatch
Every 30sec for
5min

An entire class dedicated to focusing on just the Snatch. It will start off with a 2 rep complex practice, and be followed by something a little more strength and endurance focused with 10 heavy Squat Snatch reps during the workout prep/skills period.

For RX and Beyond Athletes: For the first piece of the workout, you should use a load that you can consistently Snatch for those two reps for the entire 10min. This will most likely be a moderate load around 60% of youir 1RM.  You can either keep the same load for the second portion or go up.  We encourage you to add a little more weight!

For our Fitness Folks: Use this session to master the Power Snatch positions. If you have a competent OH Squat, you may Power Snatch + OH Squat or you may Squat Snatch. Stick with the higher rep schemes so that you are able to get the proper neuromuscular stimulus of the Snatch since the weights may not be ultra heavy for you.

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Sign up for this Saturday’s Mobility Clinic. A perfect time, right after getting 16.3 in the books. Sign up on the whiteboard.

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