Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Wednesday 112112Click Here For Today’s Schedule
Sn Balance               
Hang Snatch – 75%      
5 Rounds For Time:
3 Power Cleans (75% bodyweight)
10 Ring Pushups
5 Box Jumps (30/24)

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Balances taking the bar from the rack.  Use around 75% of your full Snatch 1RM.  Once you’ve completed these sets, perform 8 reps of a Hang Snatch from the 1st or 2nd position off the floor.  These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts. 

For the conditioning workout, the power clean load should be 75% of your bodyweight, scaled as necessary.  The Box Jumps should be taller than usual, even if not RXd.  Sub hand release or regular pushups for ring pushups.

Thanksgiving Week Schedule
Mon/Tues/Weds – Regular Schedule
Thursday – Hero WOD @ 9 and 10am
Friday – Yoga @ 9am, WOD @ 10 and 11am
Sat/Sun – Regular Schedule

Lu Xiaojun 180kg Fast Snatch Pull – London Olympics