Performance

Sumo Deadlift 3 x 5 – you should know the percentages by now.

Then:

For Reps, alternating tabatas of:

1 Arm KB Swings 24/16kg

Paralette Burpees

Fitness

Sumo Deadlift 3 x 5 – a heavy triple should do it for you 🙂

Then:

For Reps, alternating tabatas of:

KB Swings 24/16kg

Burpees

The CrossFit Central Wellington Winter Throwdown

CCW has invited each Wellington affiliate (Porirua, WOF, Upper Hutt, Hutt Valley, MaD, Toa, Maia, Functional Results Fitness, Rongotai and Kapiti) to have 4 members join us in a friendly throwdown to see how the year’s training is shaping up….

When: Saturday 21st June
Where: CrossFit Central Wellington – 298 Taranaki Street, Wellington
Time: 9AM – 2PM (Followed by a BBQ)
What: Test your strength, speed, conditioning, and mental fortitude in a friendly 4 WOD competition (scaling allowed).
Who: Mandy, Yvette, Tash and Abbie

Please come on down and support the team tomorrow.

Basics

The Two Lifts

The Snatch

The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the Referees give the signal to replace the barbell on the platform. The lifter may recover in his or her own time, either from a split or a squat position, and finish with the feet on the same line, parallel to the plane of the trunk and the barbell. The Referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.

The Clean and Jerk

The first part, the Clean

The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. The barbell must not touch the chest before the final position. It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight before performing the Jerk. The lifter may make this recovery in his or her own time and finish with the feet on the same line, parallel to the plane of the trunk and the barbell.

The second part, the Jerk

The athlete bends the legs and extends them as well as the arms to bring the barbell to the full stretch of the arms vertically extended. He or she returns the feet to the same line; arms and legs fully extended, and waits for the Referees’ signal to replace the barbell on the platform. The Referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.