FYI– Laura has gone above and beyond to bring one of the countries top crossfitters,Tiffany Hendrickson, to clinic us on gymnastics movements that we would like to improve on. There are flyers posted in the front room at the box be sure to check them out. The date for the clinic is Saturday OCT 13. We need 17 participants at a cost of $65 to make it happen. Sign-up on the whiteboard in the front room.
Warm-up: 6 min. Row or Run to Lois Lane and back. Dynamic Stretch
For the next several weeks we are going to refocus on the mechanics of the Olympic Lifts, Snatch and Clean and Jerk. Consequently we will spend time working on accessory lifts and drills to help us improve and or clean up our technique. For the most part the weight being moved will be very manageable. Coaches will be watching closely to make sure that you are not sacrificing good mechanics by lifting too heavy.
Strength: Snatch Drills / Stage Snatch Pull
1 Rep is pull to 1”, pull to knee, pull to upper thigh and then a high pull.
3/70 3/80 2/90 1/100 1/110
WOD: BREAK SWEAT
5 Min AMRAP
3 OHS 135/95
6 Box Jump
9 T2B
2 Min. Rest
4 Min. AMRAP
3 OHS 135/95
6 Box Jump
9 T2B
2 Min. Rest
3 Min AMRAP
3 OHS 135/95
6 Box Jump
9 T2B
Compare to 6.16.16
Icing: 25 HSPU off the floor or 15 off parallets