219 Elite Sports Performance, CrossFit 219 – Introduction to CrossFit

Metcon (Time)

New Movement/Skills

– Thruster; hips below knees, full lockout position at the top

– OHS; keep bar positioned over mid-foot

– DU; Go over the concept and allow 5 minutes of practice

– Snatch; Use PVC, Wide grip, feet under hips, maintain lumbar, full hip extension, knuckles down until the end, focus on vertical bar path

WOD:

“The Chipper”

500m Row

40 Alt Lunges

30 Thrusters 45/35#

20 HRPU

10 OHS 45/35#