9.21

 In WOD

Announcements

Classes are cancelled this Saturday morning to accommodate our In-House Olympic Meet!

CrossFit Love – CrossFit

Meet Prep (No Measure)

PVC Pipe Oly Warm-Up with coach

Barbell Warm-up with coach including:

Tempo Front Squat

Tempo OHS

Tempo Snatch Grip RDL

Split Jerk Footwork
***Dial in positions for Saturday***

Snatch Complex (Weight)

10 Minute EOMOM

3 Snatch Lift Offs – pause below knee -reset on ground

-Following third snatch lift off to BK, continue into 1 snatch
Focus here is maintaining position from ground to BK

– Keep weight light enough to maintain technique throughout lift

-Establish control FOR 1/2s at pause BK

Clean Complex (Weight)

Clean 10 Minute EOMOM

-1 Clean Pull

-5s negative back to ground

Pull to pause below knee

Power clean from BK
Same as snatch EOMOM, establish control throughout clean pull and the 5s negative back to ground

-Focus should be on scooping the bar and double knee bend

Metcon (Time)

3 Rounds FT

7 Hang Power Cleans @ 95/65 [155/1105]
14 Burpees to a 6 inch target

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