February 11, 2010
February 15, 2010
Once again everyone fought through the snow (and now slush) to make it to class. The reward? A barbell complex interval workout.
6 ROUNDS
90 SECONDS AMRAP/ 90 SECONDS REST
POWER SNATCH
OHS
JUMP SQUAT
BEHIND THE NECK THRUSTER
I recently saw Blair post a workout with the same complex from the Copenhagen CrossFit challenge, but before that I had seen it on a Strength Shop video. This guy Matt Winchliski is STRONG, and comes up with some good stuff. I’m posting another of his complexes, we can work on later.
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0 Comments
Great video but u will never catch me working up to that.
wow – hopefully you don’t drop the bar during the chug, cuz then you’d have to get a new can and start over again (which might mean you’d be more apt to drop the bar the second time, and then you’d have to get another new can and, well, I think you can all see where this is going…)
Liked the complex on Thursday. On a personal note though, I tried to focus more on my body position during the lifts to make sure I didn’t stress my back again. Yet still my back tightened up beyond belief towards the end of the 3rd round. That’s when I noticed that while I was being careful during the lift portion, I was being really sloppy when I was setting the bar down each time. Really drove it home that you can never stop focusing on form, even when all you’re doing is putting the weight down.
It was great to be back and participate with this workout. There is nothing like CFDC 🙂
Worked with Sara and appreciated the coaching from both her and Tom on my snatch. Still working on making it less swing like!
Good point Salty on about putting the weight down properly, probably something we all should be aware of!