May 4 WOD

"Accumulating injuries are the price we pay for the thrill of not having sat around on our asses."   -- Coach Mark Rippetoe

Check out CrossFit's FAQ page with lots of great tuturials from the nation's top coaches.

Coach B teaches the snatch: one - two - three.

Notice the body mechanics and listen to Coach's cues. Today's workout calls for everyone's full attention during the lifts. We haven't practiced the snatch quite often, so we'll start the day going over some techniques with the PVC.

If you and your trainer agree not to perform the squat snatch, substitute it with overhead squats WITHOUT using a rack. You dump it, you get it back overhead from the ground.

Let's work hard and concentrate during today's workout.

Row 500 meters

40 Sit-ups

30 Dislocates

20 Squats

10 Burpees

21-15-9 reps for time of:

Squat snatch*

Chest to bar pull-ups**

Post time to comments.

* If need scaled lift, substitute with overhead squats

** Whether you're on or off an assistance band, EVERYONE'S arms should be fully-extended at the bottom of the pull-up and chest touches bar at the top.

4 Pull-ups

1-minute of handstand hold

1-minute of front plank

60 sit-ups

New stuff update: we're almost a go on Beyond The Whiteboard; Coach Travis's Zone Workshop is this Saturday at 11AM; Who's signing up for the Dutch Lowy Training Workshop?