The Throwdown is Coming!

The Throwdown is Coming!

***We will be closed for all regular classes Saturday due to the Throwdown in the Triangle Competition***

This weekend we are holding our first competition.  “The Throwdown in the Triangle” will be a major event for CFBC with individuals competing on Saturday and 4 person teams competing Sunday.  Thank you ahead of time to all that will be helping us on those two days.  Your support has been unbelievable!  We invite everyone to come out and hang out with us to see what a CrossFit competition is all about.

Today we are back to focusing on the Olympic snatch.  You will be performing the 3 position snatch.  1 reps is as follows: 1 from the floor, one from just above the knee, one from the high hang.  It looks like this…Once you have finished the rep from the floor, from overhead bring it to the high hang position….then lower it to above the knee….then snatch it…..then from overhead take it to the high hang position….lower it to mid thigh and snatch it. (note.  There are a few variations of this but this will be the rep scheme today)   Only go up in weight if you are able to quickly and efficiently snatch from all 3 positions at that weight.

[youtube]http://www.youtube.com/watch?v=UtErhcCYBZk[/youtube]

Workout of the Day(WOD) 9/6/13:

3 Position Snatch 1-1-1-1-1

Then,

5 Rounds:

• 10 Power Snatches (95,65)
• 20 Double Unders

*Post snatch weights and metcon times to comments.