CrossFit KoP visit - part duex

After pigging out with a friend on Tuesday night, I decided I had to hit up the gym on Wednesday, so I drove back from her place and just barely made it in time for the 6:30pm workout at CF KoP. Definitely worth it. Can I say again that I love love love the coaching at this box? Totally a great example that I would love to follow one day, if I ever coach CF.

Anyway, back to the workout recap...

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WOD

Hang Power Snatch

3-3-2-2-1-1

2000M Row

Results: 45-55-60-65 and 8:52

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I got a kick out of working on the hang power snatch. I realized from last Wednesday that the "hang" variants of the lifts are much more challenging in terms of using the power of your lower body. It's easy to get that hip extension in while coming from the ground. But when it's just a quick opening of the hips, it makes things a lot more difficult.

My form issues with the snatch were all over the place. On some I wasn't really shrugging and getting my elbows up and back, I was just immediately trying to drop under the bar. Probably very hilarious to watch. This also led to a lack of hip extension, and a crappy jump, which is a chronic problem of mine.

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My row was an improvement over my last 2K, which I distinctly remember was 9:17. I am getting better at bringing my split time (right term?) down closer to 2:00. That seemed to be the ultimate goal of the other people at CFKoP, which would mean an 8:00 2k. Definitely my new goal.

I thought I kind of didn't try as hard as I could have on the row because I was thinking too much about form? It was weird. Maybe for one of my Sunday afternoon workouts when I'm back at home I'll attempt to 2k row again and really go all out.