WOD:
Jen has a nice snatch! Great job today, as always awesome form. You are a natural!
Front squat 3-3-3-3-3 reps
Post loads to comments.
After the Joshie, this one is not as simple as it may seem. There was more midline stability involved in the Joshie than a lot of people realized, and we’re sure plenty of people are feeling the hell out of their abs, obliquies, low back, posterior chain, and legs today. We’ve heard more than one person tell us about how their inner thighs feel as well.
A few tips on the front squat:
- Elbows up
- In case you missed it, elbows up
- Heels. Your weight needs to be on your heels.
- Upright – the closer you are to vertical, the closer the weight is to being over your heels, the more weight you can handle
- Deep, baby – we’re not counting it until the crease of your hip passes your kneecap
- Elbows up
- Weight on your heels
- Get upright
For those of you new to the movement, we will go over it with you before you begin.
February 22nd, 2009 at 8:58 am
Yes I do have a nice snatch.
Not excited for these front squats. I still hate that hand/weight position when you feel like you’re choking.
February 22nd, 2009 at 8:05 pm
Looks like I’m the only one posting today. I liked these a hell of a lot more than last time I did them.
115
135 (PR)
145 (PR)
150 (PR)
155 (PR)
Extra credit – 5k run – 31:12 (PR)
I am loving crossfit.
February 22nd, 2009 at 9:00 pm
warm up: 5k run
WOD
snatch 3x
21 right snatch
21 L pull ups
21 left snatch
21 L pull ups
don’t remember my time??? cindy does – see you in the morning
February 22nd, 2009 at 9:56 pm
21:23, Pam – great work girl and thanks so much for a great dinner and chat. See you in the AM.
February 23rd, 2009 at 9:19 am
Pam – your time was 22:13, was still on the watch.
February 23rd, 2009 at 9:20 am
And Jen, it doesn’t look like you hate the front squat quite as much as you used to. Four PRs in five sets is insane. Great work today.