CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Warm-up
See Coaches Board
Snatch Technique-A (Weight)
Part A – Snatch Drop Complex
5 Sets:
1 Overhead Squat
1 Snatch Balance
2 Snatch Drops
Technique loads. Start at 40-45%, finishing in the range of 50-55%
Snatch Technique-B (Time)
On the 2:00 x 3 Sets:
3-Position Squat Snatch
– High Hang (pockets)
– Hang (knees)
– Low-Hang (shins, but not touching the floor)
Percentage based on 1RM Snatch:
All three sets – 70%.
Aim here is to get faster and faster with each passing rep. Complete the complex unbroken.
“Died trying” (Time)
Conditioning
1 Round:
90/70 Calorie Row
70 Wallballs
50 Power Snatches
30 Burpee Box Jump Overs (24″/20″)
WB-Mrx: 14/10, Rx: 20/15
BB-Mrx: 75/45, Rx: 85/55, Rx+: 95/65
Decide a rep scheme prior to wod and stick to it.