Met up with West Coast last evening for the latest installment in the Evening Crash Course. Introduced the High Hang Power Snatch via the Burgener Warmup followed by a WOD to reinforce the movement. Nice work Kayti! And holy cow, wouldn’t you know; it didn’t rain until we were finished the session!
7 rounds for time of:
7 HHPS w PVC
7 OHS w PVC
Thoughts/results to Comments.
5×3 max effort Squats
5 sets of 3 reps each of max effort back squats. No time component, then;
75 Power Snatch with 75#
Bar from the ground, caught overhead in the partial squat or “power” catch landing.
I think most everybody will be out of town this weekend, so no Bootcamp. If I am wrong and you are around though, please shoot me an email to let me know and we’ll fire up a WOD.
Have a safe and relaxing weekend.
Finished up the latest Crash Course with Game, Smooth and Warrior last evening. We introduced the kipping pull-up and the muscle-up. And these guys rocked it. Everybody got muscle-ups essentially on their first try which is awesome; must be my stellar coaching, that or the excellent shoulder strength these guys bring to the table. Really nice work gents. Seriously, it takes most folks a couple weeks of practice to finally get a muscle-up. Everybody also made great progress on the kipping pull-up (stick with it Pete). I’m sure you all will be there soon. We finished the session with a 1/2 Cindy.
Great job on your Crash Course, really enjoyed training with you guys. Now you are ready to graduate on to bigger and better things; More CrossFit! Have a great 4th!