Dec 25, 2013

Thursday 12.26.13

1) Strength
15 minutes to establish a 1RM Snatch

2) METCON
Complete the following sequence for time (20 min cap):
45 Toes to bar (T2B)
...then, 3 rounds of:
15 Deadlift (185/135)
15 Back Squat (185/135)

3) Skill
EMOM for 10 minute:
Butterfly/Kipping PU: 

4) Accessory
4 x 6 Good mornings


Post loads and results to whiteboard and comments.


Coach's Notes. (shoot for holiday break start time of 0615...any other planned start times, post to comments!)

Strength. Level 1 Trainers, let’s put some of those good tips we learned from Mark to use in warming up our small groups. Remember the progressions on the squatting quad snatch drills: Muscle Snatch, Power Snatch, Power Snatch + Overhead Squat, Squat Snatch. Click on the link above for a demo of this warm up.  Reminder, this is 15 mins of focused work to set a 1RM for the day.  Don't spend 30 mins trying to PR, we have other work to do:

METCON. This glorious workout comes to us from the final workout of The Granite Games held in St. Cloud (MN). If you are feeling squirrelly the Elite weight for that competition is 235/165 with a 12 minute time cap. Here is the link for that competition website with some more descriptions.

Skill. For 10 minutes, let's practice butterfly or kipping pull-ups, depending upon your skill level of pull-ups. Pick a repetition number that you feel comfortable attaining within a minute and knock that out every minute for 10 minutes.  Try to pick a target that will force you to work hard to go unbroken and focus on maintaining a consistent kip and rhythm every round.

Today’s KPP:
  • Be patient with the 2nd pull of the snatch, don’t pull too early.
  • Ensure the barbell “rips the shirt” as it rockets upward following the 2nd pull. (Keep that barbell as close to you as possible).
  • Protect that lumbar curve during the METCON and keep your back tight. Don’t relax in an effort to go faster.

8 comments:

Adam Thompson said...

I'll be in at about 0830.

Scott S said...

Snatch Clinic - Awesome advice and I'm committing to Marks Mastery of the Barbell. I'm gonna take at least the month of Jan and only do barbell and light weight work for Oly each week to work my technique. Nothing like an hour with a real instructor to make you feel like all you've done thus far is messed up and need to restart EVERYTHING!

METCON - almost Rx, subbed Knees to Elbow for TTB, shoulder was hurting from the hang and coming to full extension.
18:20(ish) clock issue and reset. Racking 185 on the back while fatigued was the scariest part, however since it's that much work to get it on your back, made true motivation not to put it down. Did all BSQTs unbroken (maybe some standing there with it on the back...)

Andy said...

Hatch 4//2
HBBS 10 x 175-185, 8 x 195-205
FS 5 x 135-145-155-155

BS was a bit of as grind. Light weights, but the high reps make it fun.

Appreciate the additional snatch work this AM.

Andy said...

Hatch 4//2
HBBS 10 x 175-185, 8 x 195-205
FS 5 x 135-145-155-155

BS was a bit of as grind. Light weights, but the high reps make it fun.

Appreciate the additional snatch work this AM.

Andy said...

Hatch 4//2
HBBS 10 x 175-185, 8 x 195-205
FS 5 x 135-145-155-155

BS was a bit of as grind. Light weights, but the high reps make it fun.

Appreciate the additional snatch work this AM.

Adam Thompson said...

13:20 Rx

185 Snatch, went 205 but failed several times.

Sadr City King said...

Late post 14:59 RX (came in around 1330 to knock out). This one hurt.
Mark and gang thank you for the snatch clinic. I have realized that my technique needs some work and I thank you all for candid feedback. MRI on the shoulder came back negative. Back to work but smart this time. BM

ROBERT KINNEY said...

@ North Dallas Crossfit

Warmup up: 200m run, 25 squats

WOD: "Filthy Fifty"

Good times