2015-03-05

THURSDAY WORKOUT

Some Row technique and heavy weights!

SKILL:
10-15 minutes of Rowing technique skills and drills...
- Some common mistakes and how to fix them!

POWER/STRENGTH:
1 HALTING Snatch Grip Deadlift (Pause right above the knee for 3 seconds)
1 High HANG Squat Snatch (Stay behind the barbell!)
1 Power Snatch from the Floor
1 Overhead Squat w/ 3 second PAUSE at the Bottom
* Really work solid shoulder and foot/ankle positions on all of these!

Start around 60% of your best Snatch and make 5-10# jumps every round...

Lots of practice!

Your will have 20-25 minutes for this one...

POST YOUR BEST WEIGHT TO COMMENTS

3 comments:

CrossFit Hydro said...

Running a day behind...

Core work/ single leg glute work
- band work, posterior hip tilting and 20" Box step ups working on knee staying aligned

Clean and PP... Working landing position with right leg...
1 Halting clean DL
1 High hang power clean + PP
1 Ft sq with a 3 sec pause
1 Squat clean Thruster
95, 145,165,185,205
- Multiple sets at each weight

Wednesday class wod:
100 DUs
50 KB Swings (53)
25 Bar Touch burpees
* 6 Min amrap
(312 reps... Unbroken everything and 37 swings on Rd 2)

JVB

Lisa Dempsey said...

Working row technique was great!
Stayed fairly light with snatch/OHS work (45#) b/c of the open WOD.

Rachel said...

Worked up to 63# since did Open WOD