CrossFit Barwon – Peak Pharmacy
Brief
Rounding out our skill set before we can jump into classes, is the Olympic lifts.
After class we’ll look at the Wodify system and book into our first class.
Skill
Olympic lift progressions: (No Measure)
Before starting with this do the CrossOver Symmetry warmup, and we’ll do the Every Day Warm Up too.
Snatch:
Grip
Posture
Balance
Power position
Hang
Low Hang
Floor
Snatch deadlift
High pull from hip
High pull from hang
High pull from low hang
High pull from Floor
BTN press
BTN push press
BTN Push jerk
High hang Power snatch
Hang power snatch
Low hang power snatch
Power snatch
Clean and Jerk:
[this can be learned very fast once snatch is learned]
Hang clean
Low hang clean
Power clean
Press
Push press
Push (power) Jerk
Warm-up
Warm-up (No Measure)
Bar Weight round of the WOD
Then a round of 7-5-3 with the WOD weight
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here