Monday night I skipped the WOD and instead focused on weightlifting, specifically the snatch, which I have my share of challenges with. Developing the overhead squat is essential to the effective execution of the snatch. Coach Dan John wrote what is now a widely quoted and circulated article in which he lauds the benefits of this beneficial yet often overlooked movement:

"...you know, if you are going to be stuck to something, the Overhead Squat is not a bad thing to have your name associated with for the next few decades or so. What is funny about the Overhead Squat is, well, it is that amazing. It really does deliver the "goods" for the athlete in any endeavor.

You want flexibility? Step right this way. A stronger lower back? Can't think of a better way to build it. You want this thing we call "overall body strength" but can never agree on how to get it? Overhead squats, my friend. It is the "one size fits all" of the lifting world.

It's a simple yet devilishly difficult movement.

Here are a few videos explaining the movement:

Mark Rippetoe: In the Gym with Coach Rip, Overhead Squats

CrossFit Overhead Squatting Safely

LaLanne Fitness - Powered by CrossFit "Overhead Squat"

So, Monday night's work prepared me for Tuesday's WOD:

AMRAP in 15:00 of:
3 Snatch 115#
10 wallballs 20#

Rounds completed:
8 + 1 snatch
20# wall for 6 rounds
16# wall ball for 2 rounds

I did the split snatch as it enables me to lift a heaver weight.

This is what a split snatch looks like:

Crossfit Shorts Split Snatch 95lbs