MONDAY, MARCH 8, 2016
CROSSFIT CLASS:
You will have the opportunity to redo 16.2 if you so choose. Otherwise I will have a WOD programmed for the day.
WEIGHTLIFTING PROGRAM:
1. Muscle snatch from mid thigh: warm up then: 1, 1, 1, 1, 1, (the muscle snatch must be with vertical hip and leg drive creating acceleration on the bar….keeping the elbows high and outside with a strong turn-over and a punch thru to the press!!! No swinging the bar!!! Keep that bar in the area of the base!!!
2. Snatch pp+ohs: 3+3 x 5 sets
3. Snatch balance no dip: 1, 1, 1, (I need fast hands and fast feet on this one, punching/driving your body into the ohs.
4. Snatch balance: 1, 1, 1, 1 (now I can heave a tad, but I want you to hit that full bottom position immediately…..no pausing then going down. Again, fast hands fast feet!!!
5. Snatch: 1, 1, 1, 1, 1 (use outstanding technique here. I do not want misses!!!
6. Front squat: 3, 2, 1, 1, 1, 1, 1.
NO MISSES…..LEARN TO CHOOSE THE CORRECT WEIGHT USING GREAT TECHNIQUE.