Crossfit Scottsdale - working on some snatches

Hey Fellow Crossfitters - On my recent trip to Arizona, I was lucky enough to be with a couple of friends, Josh McDonald and Nick Clancy, most of you remember Nick who was a former member of CFSWB and just recently move to the Arizona heat with his girlfriend and Josh who is a friend and crossfitter at CFSWB was down visiting Nick during the same time, so we all got to WOD together and man was it good!

This box has been around for several years and you can see from the pictures, it is quite extensive, many pull up bars, squat racks, sand bags, ropes and so much more, they can do it all here!  In fact they have hosted Level 1 Trainers course and a Crossfit HQ demo WOD.

So Nick is a soon to be trainer at Crossfit Scottsdale and so he set it up to have us WOD at 7am.  Honestly I am not sure if they have a drop in fee but we did not pay one so I picked up a T-shirt.  We arrived at the box a bit early to take care of some paperwork.  Then we spent some time rolling out with the foam rollers and took a look a today's WOD as follows;

3 position snatch skill set - work up to your max where you can do a full squat with all three positions
1 - from the floor
2 - from just above the knee
3 - from the hip crease

Then
10 min EMOM - Every minute on the minute for 10 minutes
1 - Power snatch - choose a weight that challenges you, I choose 95#
1 - burpee with high jump
The snatch increases by one rep on every minute but you stick with just one burpee.

However, before the WOD, Tyler our coach for the class took us through a nice warm up.

400 m run
inch worms with push ups
Sampson stretch with twist
knee highs
butts kicks
bear crawls
side steps

Then we went right into the Burgener warm up and got our weights out for the 25 minutes of snatch skill work. So I started with the bar and was able to work up to 115 doing all 3 positions, and by far the most challenging movement was snatching from the hip crease into a full squat.

Before the WOD Tyler said that we could either do a power snatch or a full snatch into a squat, so thinking that I wanted to really push myself out of my comfort zone, I thought that I would do 115# into a full squat, HA! I quickly learned that this would be a mistake.  Right when he said 3-2-1 GO I pulled the bar but I didn't get under it and failed big time, I fell right on my ass.  Tyler quickly came over and help me strip a 10# plate from each side and then I attempted the 95# squat snatch and failed yet again, so I guess I was going to power snatch, which is what I did and after I finished my burpee to a high jump, I was only left with 20 seconds of rest, Damn!  So I learned an important lesson here, be realistic of your goals before the WOD especially right after a strength workout.

Now, after round 2, I was able to catch my breath but when we got to round 5 this WOD began to bite back.  You had to increase the snatches and still get a burpee but rest time was getting thin.  The last 2 rounds were the killer, I finished round 9 with 10 seconds left and finished my 10th round when Tyler called time.  I fell over and lay there trying to catch my breath.

I looked back at Josh and Nick and they were both dripping sweat with the classic blank stare in the eyes,  "man that sucked, but in a good way!"  and I thought to myself, that is the beauty of Crossfit, you can take as little as 2 movements and put them together and that combination will take it to you!

Tyler was nice enough to take some pictures of us during the WOD.  A special Thank you to him and Crossfit Scottsdale!  I will be back!