Test day Tuesday are on hold for now so we can work more Oly lifts.  We’re taking full advantage of Coach Matt’s latest certification. We’ll be working on the Olympic lifts on Tuesdays and Thursdays. We will be working with PVC pipes and empty barbells to lock in form before adding weights.  Don’t be lazy just because you are using PVC.  Actually engage the muscles you would be using if there was a weighted barbell in your hands.

Since we have not worked on the Snatch recently, today is going to be starting with the absolute basics. You should be familiar with these from doing the Bergner Warm-up though.

By the end of class everybody should be able to demonstrate the following positions:

• Down
• Finish
• Elbows High and Outside
• Mid-Hang

Strength

High Hang Snatch* (knee break only): EMOM for 10 minutes – 1 rep

*This can be done as a power or squat. Whatever you need to do to pull yourself under the barbell.  This will be light weight, especially if you are doing power, and is designed to force explosive hips and having the chest up, shoulders behind the barbell when you pull.

(Partner up and space the reps by 30 seconds.  Get in lines on the black matting so             Coaches can look down the line and easily see everybody’s form.)

WOD

8 min AMRAP

5 Hang Power Snatch (95/65)

10 Back Squats (95/65)

10 Burpee over the Bar

Reminder

Don’t forget to register for the WOD “Armistice” with Team Red,White and Blue, hosted at Crossfit Anchorage Saturday November 12, 2016 at 10am with a social at Gallo’s to follow.