Friday, June 3 Workout of the Day
Check out Dave’s post on EVF’s powerlifting class and his athletes’ recent success. “My lifting class basically started as a small class to teach crossfitters better technique in the power lifts. I never thought it would grow into a dedicated powerlifting team with 5 lifters competing and supporting each other at a single meet. I am truly humbled that they’ve trusted me to introduce them to a sport that I’ve dedicated my life to.”
Mobility: You can never have too much thoracic mobility! You need it to keep that chest up in your snatch. Try these hip bridges on the lacrosse balls & foam roller to help open things up.
Warm up
2 rounds:
10 PVC pass thrus
10 OHS
10 alternating groiners
10 single-leg glute bridges
2 rounds w/ empty bar
8 snatch grip deadlifts
8 good mornings
8 snatch balance
8 hang power snatch
Skill
Pause snatch: 5-6 sets, 60-65%
Pause for 2 seconds just above knees
Conditioning
16 minute EMOM:
Minute 1 – 10 power cleans (115/75)
Minute 2 – 12 pull ups
Minute 3 – 15 DB thrusters (30/20)
Minute 4 – Rest
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