…
The Kelly Challenge finals are this Saturday (April 10th) starting at 9:00am. How much have you improved?
Today’s Workout:
Buy In – 800m jog
WOD – “The LIZ”
Named after our very own Liz Williams, who is an ass-kicker in the ring but also has amazing technique to get under the bar in the snatch! Way to represent Liz!!
3 part workout:
- 5 x 4 reps in the deadlift, working up to around a 4rm – touch and go, smooth reps no drops
- 4×4 hang squat snatch, working up to around a 4rm, reps smooth and controlled, must pass below parallel in the squat to score
- 4 min max double unders – count all doubles, don’t have to be consecutive. No Score for single skips
Cash Out – Follow the leader stretch – extra marks for martial arts – related moves 😉
Kickin’ asses and nailin’ snatches.
Liz is the new Chuck Norris.
Chuck Norris is Liz’s love child with the Norse God Thor.
Regarding weights to start with in today’s deadlift portion, if you know your 1rm, a good progression in weight would start with about 77.5% of that weight and work up from there (77.5,80,82.5,85,87.5). It doesn’t have to be that exact but you heavy lifters should be looking to be a bit more accurate with your load progressions.
Turts
So are you going to post a video of this technique? The only technique I know of is jackrabbit-fast-ass-to-grass after the 2nd pull…
I am now intrigued.