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Skill of the Month – The Snatch!

Christine Girard, 2012 Canadian Bronze medalist in the 63kg category

Photo Credit – National Post

Everyone should be excited about the skill of the month after watching the weightlifting in the Olympics.  August’s skill is the Squat Snatch.  Please take some time to take a look at the old posts about the Olympic Lifting movement, the snatch.

Rapid Pull – http://crossfitzonex.com/snatch-errors-rapid-pull/

Getting the Perfect Snatch – http://crossfitzonex.com/getting-the-perfect-snatch/

Premature Pull – http://crossfitzonex.com/snatch-errors/

Donkey Kick – http://crossfitzonex.com/do-you-donkey-kick/

Snatch Videos – http://crossfitzonex.com/snatch-videos/

Snatch Lingo   – http://crossfitzonex.com/snatch-101/

 

Today’s Workout:

Buy In – Warmup your shoulders BEFORE class.  Retest pullups and find your Squat snatch 1RM with perfect form!

WOD – “Felix”

This is a partner workout, each partner rows the distances alternately right after each other. Your total combined time is your score.

For time:
1000m
750m
500m
250m

Zone 2 – scaled to 850 ,650 ,450 ,250 for less proficient (and smaller!) rowers
Zone 1 – scale as needed

Cash Out – MWOD
* Stretch out the hammies with a band
* Roll out the legs with a foam roller

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