Friday Training
Kaleena getting her first pull-up! Congratulations to Jacki Judd for also getting her first!!!
This has been a great week of CrossFit! We have seen everyone exceland improve while attendance has been through the roof. Keep it up! We love coaching you guys and seeing everyone succeed. Today during our Olympic lifting training we will again focus on the snatch. The first part will involve a muscle snatch. The muscle snatch is a great way to teach hip extension and develop the pulling positions. The weight will remain light. You will start from the floor, moving through your positions but when you hit full extension you will “muscle” the bar up to overhead(there will probably be a slight press out). This means no re-bending of the the knees. Once the bar is overhead perform 3 overhead squats.
Check out the demo video below.
[youtube]http://www.youtube.com/watch?v=55ZpUhfkPfg[/youtube]
The final part of our Olympic training will be doing 5 sets of 2 full snatches from the floor. After that, load your bar up for an AMRAP with deadlifts, dips and toes to bar. Have a great weekend!
Workout of the Day (WOD) 12/6/13:
3 Sets:
- 3 Muscle Snatches + 3 overhead squats
5 Sets:
- 2 Full snatches
Then,
7 Minute AMRAP:
- 3 Deadlifts(225,155)(185,135)(135,95)
- 6 Dips -ring or bar(T2-banded dips, T3-push-ups))
- 9 Toes to bar(T2-knee raises, T3-Abmat)
*Post full snatch weights and AMRAP scores to comments.
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