WOD for Tuesday 4-17-2012

Warm-Up:
     2-3 Rounds of...
     - 10 Wall Squats
     - 10 Back Extension
     - 10 PVC Disclocates

Skills:
     - Armbar Shoulder Exercise: Building mobile, stable shoulders for the Overhead Squat

WOD:
     I. Snatch Deadlift off riser: 3 sets of 5 @ 75% of Snatch 1RM


     II. Overhead Squat: 5 sets of 3 @ 85%

WOD for Tuesday 4-10-2012

Want to see what perfect technique looks like? Check out Coach B's daughter-in-law!!!

Warm-Up: 3 minutes of light row, run, skip or Airdyne

Skill Review:
     - Split Receiving Position for the Snatch, Clean or Jerk
     - Clean to Jerk transition: adjusting foot, hand position

WOD:

I. Power Snatch: 4 sets x 3 reps @ moderate weight

II. Clean and Jerk:
     - 2 sets of 1 rep @ 70%
     - 2 sets of 1 rep @ 80%
     - 3 sets of 1 rep @ 85-95%

WOD for Tuesday 4-3-2012

Coach Burgener reviews the"3 Pull" phases of the snatch

Warm-Up =  3 Rounds of...
        - 10 PVC Overhead Squats
        - 10 PVC Dislocates
        - 10 Walking Lunge Steps

Skills:
        - Basic footwork drill: Jumping /Landing
        - Coach B Snatch Progression

WOD:
     Snatch Pull: 3 reps @ 85%, 3 reps @ 90%, 2 Reps @ 95%

     Snatch: 3 sets of 2 reps @ 60-70%, then 3 "heavy" singles
          

WOD for Tuesday 3-27-2012

3 Position Clean

Warm-Up
     3 Rounds of...
     - 100M Run or Row
     - 10 Wall Angels
     - 10 Wall Squats

Skill Review
     - Tall Clean

WOD:

Part I:
          - 3 Position Clean x 7 sets with Light to moderate weight and perfect form!

Part II:
          - 1 1/4 Front Squats
               - 4 sets of 3 Reps at 60-70% of your 1RM Front Squat

WOD for Tuesday 3/20/2012

Warm-Up

          - 100M Run

          - 10 Wall Squats

          - 10 Wall Angels

Skill Review

          - Snatch Push Press

          - Overhead Squat

          - Snatch Balance

WOD:

I. "Balance Complex" (courtesy of Crossfit Reebok One)
     - Work up to a Max Weight for one complex. Must complete the complex with same weight on the bar without putting it down.

     - Each complex consists of...

          - 3 Snatch Push Press

          - 2 Overhead Squats

          - 1 Snatch Balance

II. Core Work

     - Abs : 3 sets of 10 reps (choose from the following)

          - GHD Sit-Ups

          - Toes to Bar (strict or kipping)

          - Knee Raises

     - Posterior Chain : 3 sets of 10 reps (choose from the following)

          - Glute Ham Raises

          - Back Extension

          - Good Mornings

WOD for Tuesday 3-13-2012

Warm-Up:
     - 2 Rounds of
          - Run 200M or Row 200M
          - 10 Wall Angels
          - 10 Wall Squats

Skill Transfer
          - Scarecrow Snatch
          - Jerk Balance

WOD:
          - Snatch : 3 sets of 3 reps at no more than 65% of 1RM. Focus on technique rather than load

          - Clean and Jerk: 7 heavy singles

WOD for Tuesday 3-6-2012

Warm-Up

     - 3 Rounds of
          - 150M Row
          - 10 PVC Overhead Squats
          - 10 Push-Ups

Skills:
     - Review of Split Snatch
     - Review of Overhead Squat

WOD:
     - Split Snatch: 8 Rounds of 2 Reps on the Minute. Work up to 85%

     - Overhead Squat: 5 sets of 3 @75-80% of 1RM