20211014

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener warm up – see 2 videos below, courtesy of CrossFit Olympic Lifting Seminar Staff

C&J w/u (before C&J): Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

No better way to spend a Thursday then seeing how our Snatch and Clean & Jerk are doing!  Don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win

Video courtesy of NBC.  Some highlights from this past Summer Olympics Weightlifting.

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

 

Banded OH stretch – 2 min per side

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