2-Position Clean (Hang, High Hang) + 1 Jerk 5×1 Work to a heavy single
Post highest successful weight to Comments.
-Hang location is right above knee. High hang is right below the hip, also referred to as the power position
Take a look at the above picture. This should be the position you hit right before you drop under the bar: Triple Extension. Full extension of the Hips, Knees, and Ankles. I know it’s a little hard to see here, but there is NO early arm bend either. She is getting that bar airborne on pure triple extension! This will make or break a successful clean.
WOD:
12 Min AMRAP: 100M Run 5 Chest to Bar Pull-ups 10 Overhead Squats (115/85)
GET YOUR TEAM TOGETHER FOR THIS FRIDAY’S FIT2FIGHT EVENT AT THE COMMISSARY!!! STOP BY THE TENT FOR DETAILS.
Olympic Lifting:
Halt Snatch (3 sec pause at below knee then hang) 5×1 – Work to a heavy single
Post Highest successful weight to comments.
Strength:
Back Squat A) 4×5 Work to 5RM +5-10lbs from last weeks 5RM B) 4×3 Broad Jumps (Max Distance)
*A and B work is done as supersets. For example, perform a set of 5 Back Squats rest 60 seconds then perform the 5 BroadJumps then rest 60 seconds and repeat until all sets are complete.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
*Add 2 reps to each set every time you move to the next 3 minute round. Go until you cannot finish the needed reps in the 3 minute time period. Once you get to that point, you are done. Ex. I get two rounds of 10 OHS and 10 C2B pull ups done in 2 minute. I rest for the last minute. At the 3 min mark, I start my two sets of 12 OHS and 12 C2B Pull ups. I finish at the 5:30 mark. I rest until the 6:00 mark, then begin my 2 sets of 14 OHS and C2B Pull Ups. At the 9 minute mark, I am on rep 7 of my second round of 14 C2B pull Ups, so I am done. My total score will be 137 reps (2 rnds of 10 reps ea, 2 rnds of 12 reps ea, 1 rnd of 14 reps ea, plus 14 OHS, and 7 C2B Pull Ups)
Looking for something to do this Saturday? Come out to SICFIT Scottsdale for SICEST of the Southwest 3. This competition will be similar to the NPGL’s Grid Races. Get to know the local Fitness Community! Click on the above picture for more info.
Olympic Lifting Work:
Power Clean 1) 3 sets of 5 to establish a 5RM
2) 1xMax Unbroken Reps @ 80% of 5RM set in Part 1
Strength:
Front Squat A) 4×5 Work to 5RM B) 5×30 sec Max Reps Ring Dips
*A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 30 seconds of Max Reps Ring Dips, then rest 60 seconds. Repeat until all sets are complete.
WOD:
2 Min Max Calorie Row 1 Min Rest 2 Min One Arm (L) Dumbell Thruster 35/20 1 Min Rest 2 Min One Arm (R) Dumbell Thruster 35/20 1 Min Rest 2 Min Max Double Unders
Score = Total Reps + Total Cals
Post results to Comments
Video courtesy of Team CrossFit.
Big thing on the Dumbbell Thruster is maintaining balance through the move. Use your free arm to help stabilize, but also focus on activating your core to really keep you stabilized. See? Ab work without sit ups! 🙂
Power Snatch 1) 3 sets of 5 to establish a unbroken 5RM
-Rest as needed -Make sure your feet aren’t landing wider than your squat stance
2) 1xMax Unbroken Reps @ 75% of 5RM set in Part 1
video courtesy of FitBird
Make sure on your set of max unbroken reps, you don’t sacrifice form for numbers. There should be no rounding of the back, early bending of the arms, or muting of the hips prior to hitting triple extension. Bad form not only leaves you open to injuries, but ends up expelling more energy as the body has to compensate for incorrect bar path by muscling the weight around. Make each rep perfect and you’ll have the extra energy to keep going.
After researching the results of our current programming and looking at our long-term plans, we and are taking the programming in a different direction to better fit the needs of everyone.
A common goal of each of the athletes was to get stronger and better at the Olympic lifts while still keeping up conditioning. We’ll be going to a 5 days on 2 days off workout schedule since the bulk of athletes workout during the week and take the weekends to rest. We’ll have daily olyimpic lifting work, 2 days with strength work and daily CrossFit-styled metcons.
We ask if you are following this programming, please post replies in the daily posts with your results. This will help us track results and see when and what we may need to alter to provide you the best possible training program. Now, get to work! 🙂
Olympic Lifting Work:
Halt Snatch 5×1
video courtesy of Jake Pudenz
Start the snatch as you normally would, then pause at a hang (above knee) for a 3 count. Work to a heavy (not max) single for the day. No misses!
Strength:
A) Back Squat 4×5 rest 60 sec
-heavy but not maximal sets of 5
-make sure you are going below parallel
-no pause at the top or bottom
B) Box Jumps 30/24 4×5 rest 60 sec
*A and B work is done as supersets. For example, perform a set of 5 Back Squats rest 60 seconds then perform the 5 Box Jumps then rest 60 seconds and repeat until all sets are complete.
WOD:
5 Rounds for time of: 200m Run 7 Strict Pullups 10 Push Press 95/65
For the strict pullups, remember, no kipping, wiggling, kicking, etc… For the rep to count you must go from a dead hang to chin above. IF you are not able to do this, make sure you scale correctly.
Don’t forget our Fit-2-Fight Throwdown/Benefit for needy families. It goes down December 12th at the Luke Commissary. Stop by the Warrior PT Center for more info!
Strength:
15 min est Snatch 1RM
15 min est Clean and Jerk 1RM
Videos courtesy of The US Olympic Weightlifting Team
Warm up good, and go by feel on increasing your weight. You should be at singles by the 5-6 minute mark, giving you 9-10 minutes to get a good 1RM up. Once you finish the Snatch, take no more than 5 minutes to set up on the Clean & Jerk.
The Warrior PT Center (the tent) will be closed today and will only be open from 0900-1700 on Friday (back to normal Saturday).
That said, take today and have some fun with your friends and family before indulging in Thanksgiving treats…turkey, mashed potatoes, stuffing (dressing for you southerners), corn, cranberry sauce (the one that makes the “plop” when it slides out of the can), gravy, ham, rolls, pecan pie, pumpkin pie with an obscene amount of whipped cream….ok I’ll stop. Just get outdoors and enjoy this great AZ weather and stay active, make some great memories, and be ready to hit it hard Friday!
Joint Strike CrossFit 