Mid-summer special

Today’s workout courtesy of CrossFit Verve in Denver, Matt and Cherie Chan.  And it’s a good one.

In three minutes, run 400m, then snatch/power snatch/split snatch as much weight as possible.  Pick your own weight.  Then rest 1:30.

Repeat four times for maximum enjoyment.

Your score today is the total load moved from ground to overhead.  As always, form is the most important factor.  Make sure your jump hard and not high, you get to full triple extension (ankles, knees, hips), and pull under the bar to a straight armed receiving of the bar.  And if that’s not enough (and it’s not), focus on speed through the middle on the pull.

Make it another great day.