Congrats to Coach Jamie and Angi for completing there CrossFit Level 2. We are very lucky at LCF to have “6” CF Level 2 coaches on staff now.
“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. The first 30 athletes. Sign sheet will be on the community board.
There is 12 slots left of the 30.
Dynamic Warm-Up – Mobility
Prepare to for..
Snatch & Clean & Jerk
12 Minute EMOM of:
Power Snatch, pause at receiving position, + OHS
Advance lifters: Add one additional squat snatch.
Looking for a technically sound, but heavy lift. Climbing lbs only with technique.
8 sets of E2MOM of: (Every 2 minutes complete)
3 Position Clean + 1 Jerk
Mid thigh hang, Top of knee cap, Below knee.
Technically sound but heavy.Climbing lbs only with technique.
*To be clear, all positions of 3 SQUAT cleans are performed, then 1 jerk at the end.
* Scale weight accordingly to maintain consistency and good mechanics throughout all lifts. Ask your coach for help.
ABOVE and BEYOND:
Tempo Front squats. 4 sets, 4-5 reps @42X1. 4 second negative, 2 second pause at bottom, explode, 1 second reset at top.
54 Double Under
27 Dead Lift 135/95
27 Power clean and Jerk 95/65
27 Thruster 75/55
27 Power snatch 75/55
27 Overhead squat 75/55
One barbell…17 minute time cap.
These weights are light enough that excuses to rest are removed. Get the work done.