Olympic Lifting:

Power Snatch
4×3 touch and go
Power Clean and Push Jerk
4×3 touch and go

One thing that prevents athletes from being able to handle larger loads with these touch and go power cleans/snatches is not using the hookgrip. Utilizing the hookgrip enables you have better grip on the bar and prevents grip fatigue which in turn allows you to……yup you guessed it….hang onto the bar longer. Be warned, it is uncomfortable when you start off using it. It’s okay though. It builds character.

pic courtesy of CrossFit TNT

Let’s review.

The hookgrip:
1. Stronger grip
2. Substantially less grip fatigue
3. Builds character

Check out the video for more.

Video courtesy of CrossFit®

Strength:

A. Bench Press-3×3 est 3RM then 1×3 @ 95%, 1×3 @ 90%
B. 5xMax Effort unbroken strict pullups

A and B work is done as supersets. For example, perform a set of 3 Bench presses rest 60 seconds, then perform the a set of max effort unbroken strict pullups, then rest 60 seconds. Repeat until all sets are complete

WOD:

As mentioned last week, leading up to the 2015 CrossFit Worldwide Open, we will flashback to WODs from past Opens for fun and to help you gauge where your fitness is at.  Enjoy!

Flashback to 11.2

15 Min AMRAP
9 Deadlifts(155/100)
12 Hand Release Pushups
15 Box Jumps (24/20)

Video courtesy of Games.CrossFit.com

Former Games Director (now NPGL Prez) Tony Budding going over the movement standards for this WOD.  It’s an AMRAP, so pace yourself.  Don’t come out of the gates too fast or you’ll be sucking wind fast.