Warmup/Skill:
Burgener Warmup
Snatch
60%x3
70%x2
75%x2
80%x2
85%x1
90%x1
Rest 60-90 sec btw
Clean
60%x3
70%x2
75%x2
80%x2
85%x1
90%x1
Rest 60-90 sec btw
Then:
3 Rounds for time of:
20 KB Swings 24/16kg
10 HSPUs or 60 sec HS hold
40 Double-Unders
Ruggers:
Training
WOD for 12/4/2010
7 Rounds for Time of:
The 8:15 Crew
9:30 Class
As the Crossfit Minnesota blog says, Crossfit beats shoveling snow.
So on Saturday morning, we slammed and cleaned instead! A short, heavy workout for the 20 athletes who braved the slippery roads.
I witnessed some very good cleans Saturday. Great “speed through the middle” and fast elbows. Everyone took to heart the “junkyard dog” attitude needed to move fast. Improvement throughout their Crossfit skill set will be coming soon.
As Crossfitters, we don’t always think about the basics, the foundations on which all of our fun stuff is based. Faster 400m run. Smoother kipping pullups. Quicker box jump speed. All will be attained with more speed through the hips. The beginning of the snatch & the clean create the best chance to work on building this speed, this power.
Each time you perform one of these movements, speed must be the first thought. Every clean or snatch is a chance to make yourself faster, more powerful. Don’t waste any movements on a slow, mediocre lift. Commit to speed! Build the power!!
Add The Burgener Warmup to your daily routine.
To improve your cleans and snatches, sign up for one my upcoming Olympic Lifting classes:
Olympic Lifts: The Basics
Olympic Lifts: Intermediate Snatch
Olympic Lifts: Intermediate Clean & Jerk
Contact me to sign up.
See you on the platform!
