2010-12-09 Thursday Crossfit LS

5:30am workout
Skill
Snatch Technique using 45# bar
hang, below knew, floor, snatch balance, tall snatch
I need A LOT of work on snatches. When I pull under the weight my toes go way out and my knees come in. Chandra recommended 4 stretches to help with the flexibility required to better perform the snatch.

1. Stand between supports of pull up bar with pvc in over head squat position. pvc rests against vertical supports to keep it aligned and then do a squat. My shoulder flexibility needs improvement and this will help. 
2. KB chalice squats pushing knees outwards with elbows.
3. elastic band around knees while doing squats, focus on pushing knees out
4. foam roll on back while holding bar

WOD
20:00 clock
even min = 1 snatch
odd min = rope climb

Results
75# snatch for 3 rounds
95# snatch for 7 rounds
I did not use feet on most of the rope climbs.

It is worth repeating...my snatches are horrible and need lots of work.
Rope climbs are easy for me.