Sunday Yoga with Amy
Snatch
1-1-1-1-1
Rest as needed
21-15-9
Burpees
Box Jumps
6 minute time limit
Compare to 3.18.2011
Are you fitter and faster than 10 days ago?
Coach notes:
Burgener w/pvc, Burgener w/bar/Snatch progressions with light weight/advanced athletes build to singles, newer athletes work on technique. Start metcon at 45-50 minute mark.
Interesting article, the making of an expert:
http://141.14.165.6/users/cokely/Ericsson_Preitula_&_Cokely_2007_HBR.pdf
Great to see some of this technical stuff in the regular programming. Trust me that at most crossfit gyms, you are not going to find instructors who can even perform these movements properly, let alone teach them. 305 members have tremendous resouces available in terms of instructors with technical abilty and experience. Take advantage of it! It takes years to develop proper snatch form and there are not many out there who do it better than Pete and Dan. Watch them.
Full snatch 135, 145(pr), 150(pr), 155(pr), 160(pr). Thanks again, Pete.
WOD – 3:13. Great burner. Compare to your Fran time. Left a little money on the table. Dont be surprised if we see somthing similar as a sectional WOD.
I am predicting AMRAP 12 minutes
5 c2b pullups
10 wall balls (20/14)
15 box jumps (24/20)
I am predicting a shorter one with 21-15-9 rep scheme.
I predict Muscle ups or rope climbs coupled with heavy squats/cleans.
Advanced will finish in under 10 mins.
Also great to see that the week extention threw me almost 100 spots down the regional ranking…
I dont think we will see muscle ups until the final week, if at all.
Crossfit vs Zumba
http://www.youtube.com/watch?v=oxs6YkXKVpc
I expect the WODs to be skill heavy, to ensure everyone that makes it to regionals can perform all the movements.
Johnny – I am pretty sure they said the opposite that they would be simple.
Snatch- 155/155/175(f)/175(f)/180(PR)!
Wod- 4:12-
Damn Adam, you’re fast!! SS too.
and nice job to everyone getting those Snatch PR’s today!
Slow going for me still on the snatch lifts. I was able to get up to 95lbs full snatch. Had to go to a power snatch into overhead squat at 115lbs. I got it pretty easily –now it’s time to start adding some weight on OHS and work on the snatch skill more often.
WOD – finished at 3:23. Still don’t have the pop I need on the Box jumps.
push up, pull up, sit up, double unders practice
Good mornings – sets of 5
45-55-75-85
Here is a video of some 170 lb guys snatching double bodyweight ++++
http://www.youtube.com/watch?v=GTlb59GM-Ss