Wednesday, January 27, 2016

Wish me luck at the school gymnastics meet. 

Great work today with these back squats. 

I'm going to try to get this workout right today. It's Open workout 12.2 and it's all about the snatch. If you like weightlifting it's time to get those shoes on and crush some weight. I did this workout back in 2012 and was just learning how to snatch. I had started CrossFit officially in 2011 and found myself in the middle of the open in 2012 learning on the fly. 135lbs was a TON of weight for me back then, but it got me to regionals that year, even if it was as ugly as sin. 

Go to games.crossfit.com to register for the open. I'd love to get 50-60 people from our gym registered for the open this year. 

Strength

Power Snatch Technique

After a solid, high intense warmup you will work snatch technique without a ton of weight. Work those positions and move the barbell well so you will make the most of this movement. Drill, drill, drill. That's the best thing you can do with this movement so you can get better. 

Conditioning

Open Workout 12.2

10 min AMRAP

  • 30 Snatches (75/45lbs)(45/35lbs) 
  • 30 Snatches (135/75lbs) (75/45lbs) 
  • 30 Snatches (165/100lbs) (100/75lbs)
  • As many snatches as possible (210/120lbs) (120/90lbs)

These are the weights given to us by the open standards. if you don't see a weight that fits you go with a really easy, light weight for your first 30 reps and for the second weight do something that will test you and you may have to do singles. For the third weight if you get there go something that will need you to have perfect technique to complete. Use a power or squat snatch for these reps. 

- Team 782