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A Visit to HBomb’s new Box

As you are all aware, our lovely HBomb recently moved to Nanaimo to open her own CrossFit box!  A few Zoner’s headed up to check out her box during the Open House on January 22nd & 29th.

We had a great time experiencing a WOD in her gym!  If you are ever up in Nanaimo you will have to go and visit her for a workout, she would love the company!

Check out the video that I put together of our visit and bringing her the gift from the Zone.

Today’s Workout

NOTE:  This week will be the third edition of our Technique Week.  The primary focus of this week is the development of improved technique and efficiency which will enable you to train safely while maximizing your results.  That being said, there will be opportunities through the week to get in a good metabolic push, so look forward to that!

Buy-in:  3 rounds of – 10 kbs, 10 situps, 10 squats, 10 jumping ring dips (jumping for everybody – this is just a warm up!)

WOD:  Snatch Progressions

We’ll be breaking down the snatch into component parts and working on each separately.

Part 1 – Overhead Squat to Snatch Balance (10min)

  • use bar to light load
  • 4 x3 overhead squats, increasing speed into the bottom position with each set, hold bottom 2 sec
  • 4×3 snatch balances, trying to catch lower each set, hold bottom 2 sec

2.  Hang Power Snatch (10 min)

  • bar or light load
  • 4 x 3 from pockets to overhead, catching with feet in squat position
  • 3 x 3 from below the knee slowly to pockets (explode to overhead)

3.  Hang Squat snatch (10-15min)

  • bar or light load
  • below the knee slowly to pockets, explode
  • drop under as bar travels up, ride down into squat
  • 4 x 3

Cash-Out: roll around… if time!

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