Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Keep this light.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Keep this light.
Followed by…
Every 2-minutes for 8-minutes (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
Build to a load that is heavy, but allows you to maintain mechanics.
B. 5 sets for max calories of:
60 seconds of Assault Bike or Rower
Rest 2 minutes
*These are all out maximal efforts. Aim is to acheive maximum heart rate.
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: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.
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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