Crossfit WOD – “Full Split”

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SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:

Set #1, on the 0:00… 57% of 1RM Squat Snatch

Set #2, on the 1:00… 62% of 1RM Squat Snatch

Set #3, on the 2:00… 67% of 1RM Squat Snatch

“Full Split”

In Teams of 2…
AMRAP 20:
5 OHS Squats
15 Plate Hops*
15/10 Cal row or bike

Over head Mobility is very challenging. There is not one quick fix but a multitude of solutions for any given situation. Evaluate your self. Use the first video to identify what your impingement may be. Then ask a coach what you can do to improve you overhead squat technique. If your not quite sure where you are at use the second video with a demonstration of Over Head Squat Therapy to help identify where you are at.

 

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