Wednesday, July 4, 2012

2012-07-016746BTA in the dunk tank

Workout of the Day

Hours Today:

CrossFit Classes at 10 & 11 AM with Leah, Weightlifting at 11 AM with Travis.  All other classes cancelled.


Burgener Warm-up [wmv][mov].  At least 3 times.  Do not bend forward in the dip, drive phase. Absolutely straight up and down.  Anyone bending forward, do the "up against the wall" drill.

Then practice High Hang Snatch with stick, empty bar, very light weights in sets of 3.  1st rep catch in 1/4 squat, 2nd rep catch in 1/2 squat, 3rd rep catch in full squat. Start perfectly erect, any other position is not the high hang position.  Do not bend forward in the dip, drive phase.  

Watch: "Three Drills in Eight Minutes" with Mike BurgenerCrossFit Journal preview video [wmv] [mov]

Strength & Conditioning:

Trainer's Choice Holiday Surprise

Mental Work:

Read the entire Declaration of Independence and get a clue about what we celebrate today.  Extra credit: Who were the three representatives from Georgia that signed the Declaration?  Hint: They all have counties named after them.

We are closed this weekend while hosting a CrossFit Level 1 Trainer Course 

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