WOD: Snatch Complex 5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance
The three positions are from the top down; 1 - High Hang, 2 – Above Knee, 3 – The Floor. After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance. This equals 1 set. Rest as needed and complete 4 more sets, climbing up in weight every set.
You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.
Look for more info coming soon! CrossFit Indy North will be hosting the first annual Great Lakes CrossFit Invitational on Saturday January 15, 2011.
*We are trying to get anyone and everyone together to go and compete on this day. Scalable for ALL levels of fitness! Ask Shaun for details.
WOD:15 min running clock
1000 m. Row
with remaining time complete as many reps as possible of: Power Snatch(65,95) Wall ball(14,20)
(your choice on when to switch movements, reps, etc, just get amrap in remaining time)
In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]
How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad!
WOD: Clean Complex 5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
The three positions are from the top down; 1 - High Hang, 2 – Above Knee, 3 – The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 4 more sets, climbing up in weight every set.