Max power snatch, followed by snatch deadlift at 20% over your max snatch weight.

Back squat 3-3-3-3-3

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The power snatch starts at the ground, and you receive the bar overhead in a partial squat. The best video I found (linked above) is a hang power snatch. If you are new to snatch, the hang position is a great place to start and practice from.

Snatch deadlift is a deadlift with a snatch (wide) grip. The key to this movement is to lift with your legs and maintain the same back angle from the ground to right above your knees (i.e., keep your chest up!). You need to keep a TIGHT back and core throughout the lift. I tried to find a good video of this movement – this video is the best one I could find….whatever you do, do not snatch deadlift like this. (His first movement is to lift his hips and round his back – that’s not a good idea ever.)


Stepping outside of your comfort zone is never easy.

Last Thursday’s WOD was max clean and jerk, and many of you came that day to show off your mad C&J skills. I was really excited to see a few new faces as well, who said they didn’t really know how to C&J and wanted to learn because it looked like fun – THAT’S WHAT I’M TALKING ABOUT!!!

Olympic lifting is FUN, and it requires patience and dedication to the technique. Last Thursday, the group and I spent time going over all kinds of information, answering questions, focusing on technique etc. It was a blast!!!

So, let’s do it again today!! It’s a very informal session on lifting, starting at 5 pm (This session is separate from the 5pm class – we will be out back (weather permitting), and the 5pm class will take place as usual.).

This session is for those of you who are new to lifting, have questions and want to learn the techniques. We’ll spend most of the time with PVC and possibly very light weight. If you would like to attend, be at CF7 at 5pm – see you there!

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Thursday WOD, December 8, 2011

9 thoughts on “Thursday WOD, December 8, 2011

  • December 8, 2011 at 8:37 am

    145/295/245 Small but lethal rooster-hopper class

  • December 8, 2011 at 8:52 am

    did a little snatch form work up to 105# and my form is still awful.

    did LeanFit WOD at 19:03

  • December 8, 2011 at 9:19 am

    135/225/230 Did not push it on the DLs. Good lifting day!

  • December 8, 2011 at 9:28 am

    Looking forward to a lot of lean fit times today.

    Back squat x 5 – 325lbs

    Clean Pulls x 3 – 295lbs

  • December 8, 2011 at 11:19 am

    13:30 lean fit just kinda of costed thru this one, was still half a sleep.

  • December 8, 2011 at 3:52 pm

    Helllooooo! Hope you’re all well and working hard! Can’t say I miss whipping myself on the double jumps 😉 Just wanted to stop by and say a MASSIVE THANK YOU – I found out today that I’ve been selected to carry the Olympic Torch next summer!!! All THANKS to everyone who voted for me. Happy Holidays xx

  • December 8, 2011 at 4:07 pm

    That is awsome Justine. Congrats!

  • December 8, 2011 at 6:52 pm


  • December 8, 2011 at 10:35 pm

    135/205/235. All PRs I guess, since they were my first times to try to go remotely heavy. PS form needs much work. Also took it easy on DLs.

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