September 12, 2011
15-12-9-6-3
Power Clean 135/95
Bar Facing Burpees
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CrossFit.com Sept 2, 2011
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filed under: Mainsite WOD, WOD
tags: CrossFit Coppell, CrossFit DFW
Posts Tagged 'CrossFit DFW'
June 29, 2011
Kipping Skill Work
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Death by Pull Ups
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able.
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Lat/Upper Back Mobility
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filed under: Travel/Home/BodyWeight WOD, WOD
June 6, 2011
Jackie
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1000m Row
50 Thrusters 45/35
30 Pull Ups
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May 25, 2011
Hip Prep
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Snatch Grip Dead Lift
4×3 @ 100%-110% max Snatch
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3 rounds for time
400m Run
10 Thrusters 135/95
20 Toes to Bar
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Read More Below
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filed under: Olympic Lifting, WOD
Natalie Burgener
Beautiful first pull by Natalie in this photo. When we do Snatch Grip DL we are essentially practicing the first pull of the snatch. Remember the first pull is a positioning pull; an attempt to move the bar efficiently to a strong position for the second pull- jump, violently extend the hips, and accelerating the bar as fast as possible.
Notice
- Flat back/Good lumbar curve
- Vertical shins
- Tall chest/doing everything she can to raise the shoulder and hips together
- Hook grip
- Straight arms/arms are like ropes/when the arms bend the power ends
- Shoulders slightly in front of the bar
- Bar in contact or very close to the shins/pulling the bar into her body
- And the Best for Last – Intensity and Aggressiveness/you can’t do the Oly Lifts with a timid heart