Can hook grip - will hook grip! . Pic: Angela Clancy

Oly WoD's: "Strength First, Then Capacity"

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[A]: Every Minute for 8 Minutes:

3 - Position Power Snatch

(Hi-Hang, Hang, Floor)

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2 Mins Transition to....

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[B]: 3 Rounds For REPS:

30 Seconds, Lateral Bar Hops

30 Seconds, MAX Power Snatch (35 / 25)

1 Min, REST after each Round

• Bit of both worlds today (yes, variance offers this too!).
• First section we work on our positions pertaining to the Power Snatch. Use the 8 rondo to build some load in this movement. Look for quality & consistency as much as you want to look for the weight on the bar.
• We will be keeping you strictly to certain points with relation to the hi-hang power & the traditional hang power snatch. All 3 lifts must be done without letting go of the barbell too.
• The second section is all about hustle & grind. Your "score" will only be the power snatches. Be sure not to sandbag the lateral hops to conserve energy. The whole point is to show form & capacity under some fatigue. Go out for the full 30 seconds of hops and see just how many snatches you can lift each time. Its only the 3 rounds so don't hold back.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your LOADS from the EMOM, & then number of REPS to Beyond The Whiteboard

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your 'Affiliate" AND as your "Team"