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Foundations – Sunday July 22nd

17 Jul Posted by in Seminars | Comments

Adrianna showing her amazing Snatch technique at the CF North van Oly comp – photo credit Real Xtreme Rx

Olympic Weightlifting 101 – Sunday, July 22nd

9:00am – 11:30am

Come freshen up on your Olympic Lifting Skills!

This seminar will deliver a comprehensive understanding of the of the Olympic Lifts that we do in CrossFit.  This will also help offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Snatch

  • Snatch Deadlift
  • Hang Snatch
  • Power Snatch
  • Hang Power Snatch

2. Clean

  • Clean Deadlift
  • Hang Clean
  • Power Clean
  • Hang Power Clean

3. Skill Transfer exercises

Price: Members First time $FREE$ / After the first time $10 / Non Members $40

Register – use your Zenplanner login that was emailed to you

* We will be capping the registrants at 15,  make sure to register to save your space *

Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

Today’s Workout

Buy in– Team Med Ball relay race. Coaches, split the class up into groups of 3 athletes.

3 Rounds of:

200M Med ball run (14/20)
(rest while your team takes turns running)

WOD – “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

Cash Out – MWOD
* 5 way shoulder stretch
* couch stretch

Workout of the Day

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