Guy with the biggest front squat in the gym spotting the gal with the biggest back squat in the gym. Punky hitting 3 sets of 5 @ 200#.
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On the O lifts remember to jump and shrug. As I overheard the other day in here “Oh, I get it. You want me to jump, really jump.” If only I had a buck for all the times a trainee has said that to me. As the CrossFit O-lifting guru Mike Burgener likes to say, the Olympic lifts are just a jump and a land. This is certainly true, but the problem is the couple hundred pounds that you are jumping and landing with. That said, let′s go back and look at what Coach Burgener is saying again. Jump and land. The key word here is jump. Really jump. On a clean, or snatch, or jerk, you need to really jump. As in high in the air. Drive through the heels not from the toes. Fully straighten the hips, just as you would if you were trying to touch a mark high on the wall.
When you see the big guys lifting, it looks like they are jumping only an inch or so, but in reality they are getting some serious air. It′s just the 500 or so pounds that′s weighing them down.
Pain was their body’s way of telling them that they’d pushed themselves to their limits — which was exactly where they were supposed to be.
-Ernest Shackleton
WOD
A.On a running clock preform 5 thrusters on the minute, every minute for 7 minutes. You are not allowed to drop the weight on the floor mid set. You may rest at the rack or overhead but not drop it. Choose your weight wisely. (Suggested mens elite weight #125+, women 75+)
Rest 3 minutes exactly
B. Every minute on the minute for 5 minutes perform 10 unbroken Chest-Bar Pullups. UNBROKEN (Chest must physically touch bar.)
Rest 1 minute exactly
C. Every minute on the minute for 3 minutes perform 25 sit ups UNBROKEN. These are strict situps. Keep your hands at your temples.
Notes: If you fall off the running clock just keep going as fast as you can till you finish all your reps. If you cannot do C-B pullups perform chin over bar. Post loads and subs to board.
Not this
