Skill:

Muscle up

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Main site WOD

Five rounds for time of:
50 Double-unders
80kg Push jerk, 10 reps
Rest 1 minute

Well done to Aidan for completing THE GOAT (alpine half marathon). Aidan did this mainly on CrossFit training and a couple of longer runs. A great testament of CrossFit’s ability to increase you’re capacity to go long. Shot brother!

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Workout of the day:

1RM Snatch

- The whole session will be based around the snatch today. We’ll run through the Junkyard dog and burgner warm ups. We’ll then look at set up, stance, grip and the 3 main positions that make up the snatch. We’ll spend the last 20min of the session finding our 1RM snatch.

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A snatch videos to get you prepared and motivated.

Doing the common, uncommonly well

This past weekend I had the amazing privileged to spend 2 full says under the instruction of Coach Mike Burgner - Senior International Weightlifting Coach for the United States. Every time I do a course run by an expert in the field like coach B,  I come away thinking – that was so so simple but so so powerful! We did not lift a single barbell all weekend but we drilled the basics over and over and over again only using pvc pipes. The reality is we need to do the common, uncommonly well in order to be successful in CrossFit. Yes you might be able to muscle that weight up with questionable technique but you’re potential will no doubt be limited by you’re insufficient and unpracticed technique. Lets keep a long term view of our fitness. Lets drop the weights and drill the basics over and over again. Lets move our muscles through perfect form so many times that they wont know to move any other way! Then, lets start adding some weight and see ourselves become successful lifters, gymnasts and metabolic freaks!

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a)Front squat

5 – 5 – 5 – 5 – 5

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b) Short sprint Chipper

20 burpees

30 box jumps

40 wall balls

50 double unders