3 Rounds for time:
Run 400m
10 Dumbbell Hang Power Snatch (each arm) (40#/25#)
50 Squats
Results
Snatch then Squat:
In this WOD the goal was power snatch then air squats. The full squat snatch we will save for another day. The focus this week and next is the snatch. We will continue to work on these as well as incorporate elements of the Burgener Warm-up. As we improve these we plan to increase exposure to the Olympic lifts and incorporate them into a weekend WOD where we can spend some time learning and practicing them as a larger group.
Coaching tip: Tara started CrossFit last week and already has a very solid air squat (pictured above). Note her weight is distributed on her heels and her chest is up while she is maintaining a slight lumbar curve as she is dropping to the med ball. This is after just having a baby recently. The key is her flexibility. Tara is a yoga instructor and this demonstrates how valuable flexibility is in building a solid base for which all athletic movement is dependent on.
Notes:
Post to comments if you want to attend the 10am or 11am class on Sat. 1st 8 get the 10am slot. Don’t forget there is a regular 5pm Friday class now with Moe! Tomorrow is someone’s birthday WOD. Good times!
Video of Jana’s 1st pull-up and Mark’s monster box jump is in production. I will tell the studio to stop slacking and get it in gear.
Workout ‘A’ from the 2010 CF Games NorCal Sectionals [wmv] [mov]