Need help with your gymnastics? 

Join Coach Allison for one of our upcoming seminars!

FREE for all CFD athletes!  Register here

WOD for Wednesday 082912 – Click Here For Today’s Schedule
Hang Snatch
12-15 reps at 80% 1RM
–Rest–
12-9-6 Reps For Time:
Clean (185/105)
Deadhang Pullups

Post Hang Snatch Loads and Workout Reps to Comments
For the Hang Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, set a HEAVY load for the Clean (85%+ 1RM).  Pullups are OVERHAND and NO KIPPING.

11 year old girl does 16 pullups
[youtube]https://www.youtube.com/watch?v=y2W1OavQsyo[/youtube]