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WOD
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Complete 5 rounds for time of:
20 Wall Balls, 20#/14#
10 Hang Power Cleans, 155#/105#
Time Cap = 15:00
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Recovery
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Foam Roll Sequence
0:45/0:45 IT Band
0:45/0:45 Quads
0:45/0:45 Tibialis anterior (between knee and foot laterally)
0:45/0:45 Calves
0:45/0:45 Hamstrings
0:45/0:45 Glutes
0:30/0:30/0:30 Back (upper, middle, lower)
0:45/0:45 Lats
Because it’s on the blog you have to do it!
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The ladies of 9am getting after it!
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Lo’s Lifters Starts Soon!
Sign-ups for Coach Lo’s next olympic weightlifting session are still going on! There have been a few questions about what this is all about. Here are a few things that might help some of you who are on the fence make a decision to jump in! The specifics can be found in this post (Lo’s Lifters…Round 2), but here are some more:
Olympic weightlifting is one of the most technical things we do in the gym. There are many nuances and it often takes many years to get really good at it. We include these movements in CrossFit WODs because we know they have an amazing ability to help us reach our goals. Plus they’re fun! But we also know that we could spend many hours a day simply working on these lifts. And some people want to do this as part of their growth as a CrossFit athlete. So that’s what this session is about. Here are a few things Lo’s classes will provide:
Improve your snatch and C&J technique.
Improve your strength in the snatch and C&J.
Gain more understanding about the nuances of weightlifting.
Get more coaching (1-on-1) on the olympic lifts than you would in a WOD.
Have fun throwing down with your friends!
In case you didn’t know, Coach Lo is a pretty great weightlifter. Like, really great. This is a cool opportunity and we’re excited to offer it to you. If you have any questions, catch Lo at the gym or shoot her an email at lauren@www.test.crossfit-evolve.com .
