WOD: 08.04.2017

Strength: 30 min

Overhead Squat: Find a heavy single

Snatch: Find a heavy single.

Met-Con: 7 min AMRAP

Power Snatch (115/80)

EMOM: 7 Wall Balls (30/20)

A note on "Heavy Single"

A heavy is the load an athlete can move with "exceptional" form.  Imagine that you are going to be filmed on CrossFit.com as a movement demo.  Our goal is to have our athletes move better today, not find a 1-rep max.  Those days, to go for a max, come at another time.  We don't get better by 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. 

A note on the Met-Con:

We are looking for a weight on the Power Snatch that the athletes could complete 15+ repetitions unbroken when fresh.  Although the Wall Balls are intended to be a heavier stimulus today, looking for a load that will be challenging, but unbroken every set.