Sunday, 3/6/11

Classes tomorrow are at 10am (regular WOD), 11am Intro to Olympic Lifting, 12pm (regular WOD), 1pm Oly Spec.

B-money and Malika Holmes and 205lbs.

 

POSTURE AND STABILIZATION: Overhead Squat to Chair Sit, spend 60s in 3 positions.

SKILL: Squat Snatch

METCON:

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

(a mainsite WOD)

———————————————————————-

INTRO TO OLY:

Posture and Stabilization as above.

STRENGTH:

Overhead Squat, 5 x 3

Snatch Balance (High Catch), 5 x 3

MOBILITY: Lacrosse Ball to feet, and glutes. The German Hang.

OLY SPEC:

Posture and Stabilization as above.

SKILL: Snatch Balance, (not heaving), 5 x 3.

METCON: 3 attempts at max reps power clean without taking hands off the bar or resting anywhere but in the hang and in the rack.  65/95/135.

Scores from today.

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