Posted on Leave a comment

March 23, 2018

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

Don’t forget!

18.5 + Open closing party tomorrow, Saturday the 24th,  immediately following the final heat.  Early birds vs night owls winner will be announced![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Squat Clean & Split Jerk

Today’s skill work has us working on the difficult clean & jerk.  You’ll have 10 attempts at the lift so use this opportunity to work with a little bit heavier weight than you might during a metcon like we have today.  If you are new to the lift keep the load light and work on the fundamentals before increasing in weight.  Start by slowly pulling the bar from the floor with the hips and chest rising together. For most of us this means making an effort to keep the hips down unlike how you might perform a deadlift.  After the bar passes the knees drive the bar upward by violently opening the hips.  After you reach full extension of the hips and knees drop under the bar and drive your elbows up and around.  Catch the bar at the shoulders and release your grip slightly while you stand up.  Reset your hands and feet if needed and finish by jerking the bar overhead. Dip with a slight bend in the hips and knees prior to driving the bar off of your shoulders. Finish by locking out the arms under the bar, standing up and recovering your feet.

WOD

5 Rounds for time
10 Power Snatch 75/55 lb
100M Run

Workout notes

If you were able to participate in yesterday’s workouts you know we had a compliment of several bodyweight movements.  Today we’re shifting to the weightlifting side of CrossFit and doubling up on barbell movements.  In today’s metcon the goal is to use a very light barbell that you could perform each round in 1-2 sets.  You should be able to lift your workout weight for a set of ten quite easily when you are fresh.  Performing unbroken sets will get challenging if you are able to keep the intensity high throughout the workout but we definitely want to be able to do so when fresh. The running emphasis is low so don’t be tempted to use that run as recovery.  Push hard on those runs transition quickly to the barbell.[/vc_column_text][/vc_column][/vc_row]

Leave a Reply