Here are few Oly vids from a morning session at CrossFit 204’s new Winnipeg location! Lots of work to do on the lifts, but this was a good day nonetheless.
Bench press 5-5-5-5-5
Form notes: If you’re getting comfortable with heavy pressing, try to select a weight you can move for all 5 sets.
Think of the bench press as a full-body exercise and push through your legs.
On the rower, find a steady pace and maintain it. Then sprint to the finish.
Homework: Read the article “Lack of exercise main factor in high obesity rates,” then do something outside: garden, go for a walk, throw the football around, stretch, etc.
Enjoy the weather!
Power snatch 3-3-3
Power clean 3-3-3
Snatch-grip deadlift: 2 sets of 3
Clean-grip high pulls: 2 sets of 3
Form notes: Warm up and then select a weight for 3 sets of 3 power snatches and power cleans. Avoid misses. If you are in a place where you can’t drop the weights, choose a weight you won’t miss and concentrate on perfect form.
Don’t miss the pockets position!
On the deadlifts, use a weight that’s about 10 percent heavier than your best snatch, and pull it off the ground with perfect form.
For high pulls, use straps to pull a weight about 10 percent heavier than your best clean.
Homework: Spend 20 minutes on MobilityWOD.com. Find a post that applies to your body, then start working out the kinks!
(Photo: Sandra Benz)