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Moving a large load over a great distance, systemic flexion and extension are both classic CrossFit concepts that definitely deliver the desired effect. What is the desired effect? That's right. We become stronger, with increases in work capacity and GPP. Add mobility into the equation and we become more durable as well.Oh yeah, it's fun too!

21-15-9 reps of:
Toes to bar
115 pound Snatch (*power)

Dustin- 75  12:30
Eric- 75  10:37
Todd McK- 45  12:52
Paige- 15  10:59
Joan- 15  10:55
Carrie- 25  11:21*
Casey- 95  13;09
Teresa- 55  10:59
Holley- 15  14:54
Matt- 65  14:46*
Juan- 65  14:03
Caroline- 25  16:24*
Tommy- 65  15:58
Sharon- 35  16:16
Stephen- 65  13:58*
Candice- 45  16:56

Great workout everyone! Snatches for reps at any load require complete focus as fatigue sets in. Good job staying dialed in. As usual, we left the *Power snatch option on the table without splitting hairs about it. Remember that most Olympic coaches will tell you a Power snatch is a missed Snatch. We love to include the Squat any time possible at CFSF, so unless CFHQ specifies Power, we like taking it downtown. It's your workout, you decide.

Good job on the TTB's. We had a few progressions, but everyone was on the bar getting some good hang time- no ground subs. Thanks for that!

Thanks for another great day at CFSF!

"Only a dickhead couldn't love this stuff."
-Adrian Bozman

CFSF