We have LOTs of outdoor workout space

Friday 160701 SGDL then Power Snatch and Box Jumps

In the SPORT of olympic weightlifting, a “press-out” is equal to a missed lift. In both the snatch and the clean & jerk, when the bar is fully extended over head the elbows must be simultaneously locked. Good lift, green light, nice job. If the bar goes over head and then the weight is absorbed by some flexion at the elbows and then subsequently locked out… that is called a press-out and the red light goes on. No good, missed lift, doesn’t count, strike one. In both the SPORT and the fitness program CrossFit- the “press-out” is usually allowed. The idea here is that the work is done. The weight goes from the floor to fully extended over head and it doesn’t really matter HOW it got there.

Today’s WOD is different! No press-outs. Today, athletes must use weight that is possible to lock out on every lift. Pressing out in the first round or in the 10th round=No good, missed lift, doesn’t count, strike… No Rep.  That means each person must scale the weight accordingly and FOCUS on the lockout.

Saturday 8:30am- Open Hour to do your Whole Life Challenge Post Test
Saturday 9:30am- Big Group WOD

Check out the personal records set for the month of June!
Check out the personal records set for the month of June!

Friday’s WOD at 7 and 9am, 3 and 5pm
Snatch grip deadlifts
15 minutes to work up to a heavy 3 rep set
For time:
10-1, 1-10 reps of:
Hang power snatch (50/30kg)
Box jump (30/24″)
Post time and scaling to chalkboard.
Compare to Oct 08, 2014, April 27 2014 **though this was likely from the ground for many people, regardless, look back and check your weight, box height and finish time.
A recent snatch/box jump WOD was done on Feb 24, 2016- though a very different rep scheme.

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