Friday 141212

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Skill

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Dot Drills

Fast feet practice.

 

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WOD

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Complete 5 rounds of the following complex NOT for time:

3 Power Cleans + 3 Hang Cleans + 3 Jerk + 3 Back Squats

The goal is to work up to as heavy a weight as possible. The earlier sets should start light, and you will add weight with the goal of seeing how heavy you can get. The power cleans are touch-and-go. After that, the bar should not touch the ground again until the back squats are complete. Rest 3-5 minutes between rounds.

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Anja making the double-unders look easy!

On Saturday some of your Evolve friends will be lifting in the Alpine CrossFit Holiday Weightlifting Meet. This is a laid back, fun, non-sanctioned meet where CrossFitters who love (or just kind of like) the snatch and clean and jerk get together and see how big of a total they can record. Any of you who have been to the various open gym times during the last several weeks have seen some of our folks working hard to dial in their lifts, and no doubt they’re going to be ready.

The cool thing about weightlifting is that it really isn’t you against the other lifters in your weight class. It’s just you against the barbell. There’s is nothing quite like stepping out on that platform, just you and a heavy ass barbell….and of course there’s the entire room of people watching you to see if you’ll make your lift. If that doesn’t sound like fun, I don’t know what does! The bright side is that since this is a non-sanctioned meet, there’s not a requirement to wear a really tight singlet so the only judging going on is related to lifting the weight cleanly!

On Saturday send some good vibes to the Evolve crew that their lifts are fast and precise and the weights feel lighter than they ever have!!

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