8.2.17 Workout




1) Strength and Form
Overhead Squat – Heavy Single 
Snatch Balance – Heavy Single 
Snatch – Heavy Single


***Note on “Heavy Single”…***
A heavy single is the load an athlete can move with *exceptional* form. Imagine you are going to be videotaped on CrossFit.com as a movement demo. Our goal is to have our athletes move better today, not to find a 1-rep max. Those days, to go for a max, come at another time. We don’t get better by always maxing out – our technique actually tends to be the worst there. We get better today by focusing on moving our best, and that’s with a challenging, but sub-maximal load.

7 min EMOM
7 Wall Balls (30/20) + AMRAP Power Snatch (115/80)

*Wall Balls start on the 0:00, 1:00, 2:00, 3:00, 4,:00 5:00, 6:00 followed by Power Snatch. Score is total number of Power Snatch completed* 

Optional Strength Programming:

1) Power Clean 
5 x 4 @ 80%

2) Push Jerk 
5 x 3 @ 80%

3) Push Press 
5 x 4 @ 80%