I was the only one in open gym.
For skills, I worked on a ring dips and went through the snatch balance series:
From the Crossfit Journal...
"Overhead squat: The landing position for the snatch.
Pressing snatch balance: A slow pulling of the body down under the bar. The feet begin and end in the landing position and do not leave the ground.
Heaving snatch balance: A faster move, which emphasizes the initial "down and up" and teaches the athlete to actively drive the barbell upward and pull his body down under the bar. The feet begin and end in the landing position and do not leave the ground.
Snatch balance: An even more dynamic move, in which feet begin in the jumping position and move quickly to the landing position during the jump."
I had some trouble in the last move, the snatch balance?, I didn't stabalize the bar a few times in the bottom of the squat, and dropped the bar forward.
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