Wednesday, September 25, 2013

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ANNOUNCEMENTS:

  • There is still time to sign up for the “Drive, Pop, Punch” Olympic Lifting Clinic with Coach Veronica ( OCT. 12th 12pm-5pm) register here
  • Due to the memorial services being held on Friday, September 27th in Honor of Captain Andrew Budenz, USMC our 12pm class this will be cancelled. Please contact sarah@crossfitsocal.com with questions.
  • Women’s Only 11am class this Saturday will be cancelled.

TODAY’S WORKOUT:

Skill: jumping from knees
Level 2: with snatch balance

Lift: Every 2 minutes for 12 minutes 3 position snatch: top to bottom (bottom is 2 inches off ground
Beginner: 3 Power snatch

WOD:  4 rounds for time of*:
12 kettlebell swings
12 burpees

*Every even minute, pause the workout for 1 minute and perform 1 heavy snatch**

Level 3: 2/1.5 pood
Level 2: 1.5/1 pood
Level 1: 1 pood power snatch

This entry was posted in Uncategorized by gdowney1. Bookmark the permalink.

About gdowney1

This is Crossfit SoCal's "More Oly" program powered by coach Veronica Aguila and her Drive, Pop, Punch! olympic lifting program. This is program is a weekly dose of olympic lifting technique work designed as a supplement to your daily Crossfit SoCal programming.

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