Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

7×1 Snatch, 60 seconds rest between sets*
7×1 Clean and Jerk, 60 seconds rest between sets*

*Sets should be heavy with perfect technique (see 2nd video below)

7×3 Back Squat, work to heavy load

Followed by (not timed):
3 rounds of:
25 Sit-ups
20 Back extensions

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The Start Position

Today is about lifting with perfect technique, and perfect technique begins with a solid starting position. If you start forward, you will end forward. In order to end in a strong position, you have to start in a good position, and getting in that good starting position consistently is very difficult.

The correct start position is featured in the picture below – hips are slightly above the knees, weight is on the center of the foot and shoulders are over the bar (not behind it). (Click on photo to enlarge.)

Depending on who you watch lift, you may see more experienced lifters perform a “dynamic” start to their lift, where they raise and lower their hips, set their hips well below their knee, and prior to moving the bar, move their hips up to move into the correct start position above. Other lifters have a “static” start position, where they set their body and hold it in this position prior to lifting the barbell. Though the methods may vary, the one thing they have in common is both require the lifter to move into that start position prior to ever lifting the barbell off the ground.

Kelly Starrett talks about getting organized in the start position in the video below. Before you lift today, be sure to get yourself organized and start correctly so that you end correctly.


*Perfect Technique

Q: How do you snatch 195kg (430 lbs)?
A: With perfect technique and SPEED THROUGH THE MIDDLE

Simple right?

There are 10,000 things our coaches could tell you to watch for and do in this video. The problem is, the more you know, the more you think about it, and the more your mind gets in the way of a good lift.

Quit thinking about it and just lift the bar.

The mind achieves what the body perceives. Visualize your lift to look like the video above. Be sharp and lift 95 lbs. the exact same way you’d lift a 1RM.

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Thursday WOD, March 7, 2013

3 thoughts on “Thursday WOD, March 7, 2013

  • March 6, 2013 at 10:02 pm

    Buckle up boys and girls! Good luck to everyone competing

    CrossFit Games Open 13.1

    Proceed through the sequence below completing as many reps as possible in 17 minutes of:
    40 Burpees
    75 pound Snatch, 30 reps
    30 Burpees
    135 pound Snatch, 30 reps
    20 Burpees
    165 pound Snatch, 30 reps
    10 burpees
    210 pound Snatch, as many reps as possible

  • March 7, 2013 at 10:13 am

    Doing 13.1 today. Anybody want to do it with me? How can I set up a judge?

  • March 7, 2013 at 7:46 pm

    Snatches: 155
    C&J: 195
    Squats: 225

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