Tuesday 1-17-17

Coach's thoughts on today:
Olympic lifts are seriously the best thing in the world for overall athletic ability. I mean that! Let's consider the 10 General Physical Skills and these lifts: 1) Flexibility -- ✔ 2)Strength -- ✔ 3)Stamina -- maybe in n EMOM 4) Endurance -- Not really 5) Speed -- ✔  6) Power --  ✔7) Accuracy -- ✔ 8) Agility -- ✔ 9) Balance -- ✔10) Coordination -- ✔

So take this seriously and develop these lifts. They will make you a better athlete, better CrossFitter, and better person in general.

Warm-up:15min

  • Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

  • Form: Hang Power Snatch (5x3)

  • Form: Hang Power Clean (5x3)

  • Form: Push Jerk (5x3)

  • I/C: Olympic Lifting Total

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)