Happy Mother's Day to ALL of our Mom's!!!

TODAY'S W.O.D:

Strength 101 @ 0800:
Olympic Total – best of three attempts
Snatch
Clean and Jerk

o    For those who are just starting with us and have yet to master these movements, there will be a scaled version of this test.
o    Move with purpose, you have only a limited time to complete both lifts. If you run out of time, you are done.
Rules
The order for performing the lifts will be snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best snatch, then change an item of equipment or clothing and work up to it again to try to better your first effort.
Snatch
The barbell is placed horizontally in front of the lifters legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight which has been lifted must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the referees give the signal to replace the barbell on the platform. The turning over of the wrists must not take place until the bar has passed the top of the lifter’s head. The lifter may recover in his own time, either from the split or a squat position, and have his feet on the same line, parallel to the plane of the trunk and the barbell. The referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.
Clean & Jerk
The first part, the Clean: The bar is placed horizontally in front of the lifter’s legs. It is gripped, palms downward and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. The bar must not touch the chest before the final position. It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight, before performing the Jerk. The lifter may make this recovery in his own time and have his feet on the same line, parallel to the plane of his trunk and the barbell.
The second part, the Jerk: The athlete bends the legs and extends them as well as the arms to bring the bar to the full stretch of the arms vertically extended. He returns the feet to the same line, arms and legs extended and waits for the referees signal to lower the barbell as soon as the lifer becomes motionless in all parts of the body.

0900 CLASS:
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
(source: Crossfit.com)

Record loads and score to Members Area.

Have you seen Angela? We'd love to see her back in class. Send her to CFF when you see her.

Have you seen Angela? We'd love to see her back in class. Send her to CFF when you see her.

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