Monday, November 30, 2015

CONGRATS to all the participants of the 2015 Thanksgiving Throwdown!
Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build over the 3 sets.

Followed by…
Every 2-minutes, for 8 minutes, (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(You may drop the barbell between the two pulls, two snatches, and two hang snatches if you need to.)

Build to a load that is heavy, but allows you to maintain mechanics.

B. Four sets of:
Row 500 Meters
Rest 2 minutes or alternate with a partner for 8 total sets.

These are all out maximal efforts.

Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required. 

Register here:

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

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