17 February 2015
During the next couple of weeks we will be continuing our prep work for the open and one of our main focuses will be on the Olympic lifts. Games director Dave Castro has been known to throw these lifts into the open in any way, shape and form that he can. Today we will be focusing on a couple variations of a lift that we all can use a little work on. Our entire day is dedicated to becoming more efficient in moving a weight from shoulder to overhead.
Now, I know that a few of you are on vacation this week and have a bit more spare time on your hands. Well I think that it is time to get off the couch and drop down to the bottom of your squat and check out these websites:
Mikes Gym- Legendary Oly Coach Mike Burgeners site.
Barbell Shrugged- A great podcast that was created by a Oly Wieghtlifter, a powerlifter and a former MMA fighter. They all work at a box and have tons of celebrities on their show. They also created mobility WOD.
Fu Barbell- Diane Fu's site. She works side by side with mobility guru Kelly Starrett.
CrossFit Journal- My favorite online resource. Read it. Now.
CF Weightlifting- Do I really need to explain this one?
So there you have it. I don't want to hear that any of you are bored this week, you should have more than enough info on these sites to keep you occupied for quite a while. Now, here is the WOD!
Push Press, Push Jerk, Split Jerk
All 3 movements is 1 rep.
Add weight as you go. Score is last successful weight for the full set. If you miss a lift, put it down and try again or drop weight. So, you must do 6 sets. If you reach your max after set 4, then you'll do 2 remaining sets at the SAME weight.
Posted on Mon, February 16, 2015