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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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