Weak of Emphasis (WOE)- We will discuss progression in positions for the snatch and clean with special emphasis on the catapult method. This in inspired after taking the Level 1 Jon North seminar over the weekend. I am PUMPED to talk about this!!! We will have drills all weekend long regarding the snatch and the clean & jerk. Later this week I will be writing a review of the great seminar Jon North had over the weekend at Shenandoah CrossFit. Weak of emphasis is positions to succeed in the snatch and clean. Emphasis on squat position and max depth. Dynamic Warm- Up ME- Beginners- Drills for Med Ball Cleans, Cleans and Snatch
Advanced- Clean pulls 3X5 pause at the top 3 seconds
CrossFit Hagerstown WOD for 9.23.13
Part 1
4 Rounds
10 Goblet Squat
10 T pushups
5 Max Depth Squats (sitting in the hole for for 3 seconds) and then jumping as high as possible
Rest 1 min. Repeat.
PART 2
10 min AMRAP
1 lap Up hill run
7 Squat cleans with med ball or sand bag
