CrossFit Oakdale had a great Saturday weightlifting seminar with Charles Shipman. Some highlights
Chance snatched 260. That’s a CFO record and a great lift.
We had about 20 PRs throughout the day.
We learned you can’t forward jump with your with your fingers under toes. Trust me.
Once again, no rx we were reminded – Position, especially Position 1, is king. We drill the Positions every time we pick up a bar. This will continue. Forever.
Filthy 50 on Tuesday. As we would say in the Army, stretch and drink water.
Workout of the Day
Week 3 of 4
5 sets of 2 Hang Clean and 1 Jerk
Work up to 80% of 1RM and perform your 5 sets.
3 sets of 3
92-95% of your 1RM Clean and Jerk. You might need a calculator.
5 Deadlift 225/155
10 Alternating Pistols
If you can’t perform pistols, do a lunge with a KB in the front rack, 35/25.