Nov
16
2016

Crossfit Syosset/ Wednesday, November 16th

There seems to be a constant issue with most people and Oly Lifts:
unnamedFull Extension!!!!  Everyone seems to forget to come to Full Extension, meanwhile that is the only move that gets the weight up up up and away!   Your arms pull you down under the bar, they don’t pull the bar up ironically that is what the extension is for.  So if you look at it, most of you pull with your arms to get the bar up instead of using your Triple Extension and then have nothing left to pull yourselves down under the bar.

Try working on these two moves and your Oly Lifts will improve.
Work on Your Extension from a hang position continuously extending and reseting over and over with your arms taught and shoulder blades back.

Skill:
Hollow Rock
V UPs
Crunches
Planks
30/30 3 Set ea

Skill:
Shoulder Press
8 Reps: 1 Min Rest / 5 Reps: 1 Min Rest / 3 Reps: 1 Min Rest / 1 Rep: 2 min Rest / 1 Rep: 2 Min Rest / 1 Rep

Workout:
50 Reps Box Jumps @24/20
40 Cal Rower
30 Hang Power Clean @135/95
20 Hang Power Snatch (same weight as HPC)
10 HSPU
20 Hang Power Snatch
30 HPC
40 Cal Rower
50 Box Jumps

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