pic courtesy of CrossFit HQ.

Watch Michele Letendre vs. Emily Bridgers immediately following the Open Workout 15.2 live announcement at 5 p.m. PT (6pm local) March 5 at CrossFit Jääkarhu in Austin, TX.

Olympic Lifting:

Hi Hang Snatch
5 x 2 @ 70% of 1RM
Hi Hang Clean
5 x 2 @ 70% of 1RM

Post weights used for both to Comments

https://www.youtube.com/watch?v=Hesuup8ZZac

Videos courtesy of Catalyst Athletics.  Example of positioning for a high hang clean…

https://www.youtube.com/watch?v=xvztR9Rk3Do

…and a high hang snatch.  Notice the start position for both.  It’s a very shallow shift of the hips back and down before exploding up.  The ladies shown here have been doing this for a while, so I would suggest dropping into the position slower, to allow you to set up the body properly to explode.

GOAT WORK:

Pick a weakness and spend 20-30 minutes working on the technique.  Could be anything: Muscle Ups, HSPUs, HS Walk, Free-standing HSPU, Pistols, Turkish Get Ups, Front rack position, Row technique, DUs, anything….

You know yourself better than we do, so you should know what to work on,but if you need suggestions, look for one of us coaches roaming around today.

Video courtesy of CrossFit Mayhem.  A Panel comprised of Rich Froning, Dan Bailey and members of the CrossFit Mayhem team, Thomas Cox and Ben Rogers, weigh in on working on your weaknesses. Pick up some valuable tips on today’s work.