Wednesday 4-22-15 WOD

A Barbell warm up for some heavy cleans. 

Anytime you walk up to a training tool think about what you are going to do. Think about how you can do it your best and think about exactly how it should look and feel. So many times I ask an athlete "What were you thinking about" after missing a lift and many times I hear back "Nothing"

The way you move an empty barbell is more important to me than the way you move a loaded barbell. If you cant produce the desired movement with an empty barbell you shouldn't be adding weight to it until you can. Weight can wait!  

Wednesday 4-22-15 WOD

CrossFit:

A.

3x3 Muscle Snatch (High hang)

3x3 Muscle Snatch (Launch)

(Add weight as or if needed with the main focus being a quick turnover and lockout with the arms).   

12 Min build high hang power snatch.

Focus: Speed under the bar and a strong and solid receiving position landing through the heels. Hold the receiving position for three full seconds before returning to your neutral or pulling stance. Once recovered hold the finish position for three full seconds at the top before dropping the bar. MOVE YOUR FEET AND LAND THROUGH YOUR HEELS!     

B.

For time

5-10-15

Deficit HSPU with 25/45# plates per side
Ring Dips

C.

Optional work (when I say optional I mean mandatory if you have time)

3x1 min GHD holds (Prone & Supine each for three rounds)

or

3x1 min Chinese planks (use two boxes and AB mats for these planks)  

Fitness:

A.

5 Rounds of

8 BB Deadlift

8 Kneeling KB Press

B.

With a partner

10 Min AMRAP with a  happy ending (whatever exercise you’re on when the bell goes finish it off)

600m row (300&300)

20 Partner Wall Balls (over a pull up bar)

20 Alternate push ups (one person planks while the other person does a push up)

C.

Optional work (when I say optional I mean mandatory if you have time)

3x1 min GHD holds (Prone & Supine each for three rounds)

or

3x1 min Chinese planks (use two boxes and AB mats for these planks)