Saturday, October 7, 2017

 Barbell class    

15 min warm up on your own.  If you need more time, come early.

(19 Min) 1. Snatch Pull+Power Snatch: 3x(2+2), 2x(2+1), 2x(1+1). Take small jumps, but move up in weight each set. Remember that a power snatch is a missed snatch!! That means that your mechanics on a power snatch are the same as a snatch! Just because you are receiving the bar high, does not mean that you’re not pulling your body under the bar. Pull your body down and around the bar and put on the breaks!

(13 Min) 2. Power Clean+Push Jerk+Jerk: (1+1+1) x 5 sets. Pick a medium weight and hit for all 5 sets. The goal is consistency in the dip and drive on the push jerk and jerk.

(13 Min) 3. Pause Front Squat(3 sec.)+ Front Squat: 5x (2+2). You get to choose between moving up in weight throughout the 5 sets (do not begin counting sets until at least 65%), or picking one weight and hitting for all 5 sets.

(After Class) 4. 3 Sets:

Pause Back Extensions: 15 reps. Pause for 3 seconds at the top and squeeze those gluten!

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

(From http://crossfitweightlifting.com)

WOD

For time:

2 Person teams:

75 Power Clean (Rx 95#/65#)(Rx Masters 75/45)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

400m with weight(M/M 140#, M/F 110#, F/F 90#)

75 Toes to Bar

400m with weight(M/M 140#, M/F 110#, F/F 90#)

*Can use one of the barbells as part of the weight

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Posted on October 6, 2017 .