Crossfit WOD = "Amanda"

Squat SNATCHSet #1 – 3 Reps @ 60%

Set #2 – 3 Reps @ 63%

Set #3 – 3 Reps @ 66%

Set #4 – 3 Reps @ 69%

Set #5 – 3 Reps @ 72%

"AMANDA"

9 – 7 – 5 Ring Muscle-Ups Squat Snatches (135/95)

Compare to: Dec 2012 June 2011

10 minute or less time domain. (cap at 15)

                                     

                

If you have a deep ring dip and a couple chest to bar a explosive hip on the transition may be what you are missing. Here are a couple drills that can help with the aggressive hip opening required during the turn over.