How are the quads feeling today? I’m sure they will be a little tender so we’re power snatching today and there is no leg work in the WOD either. You’re welcome

This Saturday from 10:30-2:30 we’re running a 4 hour Olympic Lifting training day at Andfit for members ($50) and non members ($100). We’ll have 3 coaches on. Its limited to 20 spaces and we only have 5 spots left so if you’re keen to jump in email wykie now [email protected]. This will be aimed at beginner to intermediate level lifters and you’ll all benefit from it hugely!

10:30-11:30: Snatch technique and drills

11:30-12:30: Jerk technique and drills

12:30-1:00: Lunch

1:00-1:30: Clean technique and drills

1:30-2:00: Clean and Jerk Max out session and videos

2:00-2:30: Video analysis of all Athletes with feedback.

 

Todays session:

 

A.) Olympic lifting work

1) Power Snatch: 2RM (drop first rep) – 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

 

B.) Conditioning

One of the first ever CrossFit WODs I tried, took me a ridiculous amount of time as I refused to scale! You’ll be scaling today to get through this WOD in under 15min

“JT”

21 – 15 – 9

HSPU

Ring Dips

Push ups

*Scale HSPU with pike press and the ring dips with a band.