AMRAP in 20 minutes:

9 Burpee Lateral Bar Hops

6 Power Snatch (1/2 Bodyweight)

3 Snatch Balance

:45 All Out AirDyne

Post total rounds and work completed.

Coaching Tips: Scale load and movement to match your current fitness level.  You will use the same bar for all movements.  One burpee and one hop over the bar constitutes one "burpee lateral bar hop."  The power snatch needs to be pulled from the ground each time, but you do not need to perform a full squat.  For the snatch balance, you will start with the bar on your back and your feet in a jump stance (feet directly under the hips).  The snatch balance is initiated with a strong dip and drive, then an aggressive diving under the bar at the same time as the feet move to land in the slightly wider catching stance or squat with the bar locked out overhead, then stand.  The 45 seconds on the AirDyne begins when your feet and arms are moving at full speed, not when your bum touches the seat.

Important Notice:  For those members, athletes that have an interest in possibly competing in the up coming year, we are going to begin a completely different program designed just for those athletes. We will cater to those who are seriously interested in competing in CrossFit Games type competitions.  Starting August 2, 2010, we will have meetings with those athletes and design individual programs to help those athletes prepare for those competitions. Ask Paul for more details. There will be special hours in the day in which these athletes can train outside the normal class environment. This will be open to those who have a fundamentally strong CrossFit background only. This is not a Level II type class.