This weekend we will spend two full days at CrossFit Mississauga learning, studying and practicing the Olympic lifts. The snatch and the clean and jerk bring speed, power, coordination, strength, agility, accuracy, flexibility and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage. If you would like to register please email us at firstname.lastname@example.org and reserve your spot. The cost of the seminar is $85.
The gym will be closed from 0900-1600 hours to those that are not registered in the course. The gym will be open from 0800-0900 hours for those of you that aren’t in the course but would like to come in and do a WOD.
For those of you that are registered, the weekend schedule will be as follows:
Day 1 - Saturday Dec. 17: snatch instruction
0930: Snatch instruction
-Burgener warm up
-Snatch skill transfer exercises
-Snatch from high hang
1300: Barbell snatch instruction
-Snatch from mid thigh
-Snatch from below knee
-Snatch from floor
Day 2 - Sunday Dec. 18: clean and jerk instruction
0930: Front squat instruction and practice
1000: Learning the clean and practice
1300: Learning the jerk:
-Skill transfer exercises
1400: Putting the clean and jerk together
1500: Workout: (this depends on the ability of the class)
Please try to bring a lunch because an hour may not be enough time to go out, purchase some thing to eat, come back, eat it and be ready to train at 1300 hours.
Front Squat 3x7x90% (2 second pause at bottom)
Rest 5 minutes.
21-15-9 reps for time of:
Coach Mark's Notes:
Just like a Fran, but with burpees instead. The idea here is that you can push really hard, and hit that high intensity level we want to see, regardless of your ability. Anyone can make burpees hurt, so get to it and push hard! Remember, you'll know you're doing it right when you taste blood. It's not really blood though, don't worry, it just tastes like it. And if it really is blood, nice work! Way to push hard.
"Using Odd Objects" with James Hobart, Austin Malleolo and Russell Berger - video [wmv] [mov]