After a lengthy, animalistic warm-up, the class was given roughly ten minutes to find an appropriate snatch weight (roughly 75-80% of your max snatch weight if you knew it) to be used for the strength portion of the days workout:
Strength: 5x 1st minute = 1 Power Snatch & 1 Hang-Power Snatch; 2nd minute = 3 seated box jumps & 1 depth jump; 3rd minute = rest. As Rxd, both snatches were to be attempted without putting the bar down in between; however, good form should always be the goal – if you need to put the bar down to maintain good form, then do so! For the box jumps, perform 3 box jumps starting from a seated position and jumping to a set height, followed by one depth jump – i.e., jump down from the box, and as soon as your toes hit the floor, explode straight up as high as you can.
If you haven’t heard, CFDC is doing a little 30-day nutritional challenge (with a 60-day option) starting at the end of October and running up until Thanksgiving. If you’re interested in participating (and haven’t already said so), send an e-mail to email@example.com and we’ll be sure to include you on the follow-up details. Follow-up e-mail is set to roll out tomorrow (Monday, October 18, 2010) so be sure to let-us know ASAP if you’re interested!