UPDATE, MEMORIAL DAY MURPH: There will only be two classes on Monday, 9am and 9:45am. Don’t forget to donate to the link above!

Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Work to a heavy snatch balance


For time, reps 21-15-9 of:

Overhead squat (95 lb./65 lb.)

Compare to March 15. Post snatch balance loads and Jeremy time to comments.


I saw this video last week from All Things Gym, and it’s really interesting. Two bodybuilders went to the Olympic training center in Berlin where they got a coaching session from Marco Spanehl (German Record Holder with 123kg /157,5kg at 62kg, Olympian and C&J Bronze medalist at the 1992 Europeans).

The body builders work on technique and watch how slow they lift compared to the true Olympic lifters who are training there. CrossFitters do the same thing – we are slow to get under the barbell. Speed through the middle is key to successful lifts, and it takes tons and tons of practice. Anyone can muscle around weight, but if you want to move heavy, heavy weight, you’ve got to be SPEED STRONG.

Today, really focus on speed through the middle and pulling yourself aggressively down under the barbell. Don’t worry about the weight; instead, worry about lifting like an Olympian.

(Be sure to turn on the English subtitles at the bottom of the player.)

Post thoughts to comments.

Thursday WOD, May 23, 2013

3 thoughts on “Thursday WOD, May 23, 2013

  • May 23, 2013 at 11:26 am

    Snatch balance, OHS and burpees! I think we can all agree it’s the perfect day at CF7! 🙂

    Have fun with this one – these are all of my favorites!!!

  • May 23, 2013 at 6:41 pm

    Underestimated myself today, PR’d! 5:34

  • May 23, 2013 at 7:00 pm

    You forgot the 1 before the 5 Ben it’s cool we know what you meant.

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