Tuesday
WOD
“Hot Tamale”
Complete 4 rounds for time of:
5 Power cleans (M: 185 lbs, W: 135 lbs)
200 Meter run

Posted on CFNE 04 November, 2014

Strength

Back squat
4-4-4-4-4-4-4-4
(3 second pause at the bottom AHAP)
Then,
4x
20 Back racked walking lunges (AHAP)
(After each set:  Max plank hold, no less than 30 seconds)
Then,
Death by pushups (increasing by 2’s)
Ex:
Minute 1 – 2 pushups
Minute 2 – 4 pushups
Minute 3 – 6 pushups
10 minute cap

IMG_4556

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CrossFit Yuma’s Third Annual Throwdown is on December 6, 2014. Click the link below to check it out and register if you want to compete.

http://www.crossfityuma.net/events/index.php?id=10

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Olympic Lifting vs Deadlift Set-up
For Olympic Lifting, the athlete needs to be more explosive; therefore the hips should be lower than they would be in a deadlift setup.  This way, the athlete can utilize more “leg power” (more muscles being recruited), giving themselves enough time to drop underneath the bar.

The Clean
unnamedQuick Clean Set-up
1. Feet flat
2. Arms straight
3. Chest up
4. Back set
5. Hamstrings loaded
Olympic Coaching Tips: Clean and Jerk Slo Mo

The Deadlift

Screen Shot 2014-11-10 at 11.09.35 AM

Quick Deadlift Setup
 1. Weight in heels
 2. Shins perpendicular to the ground (hamstrings activated)
 3. Neck neutral to spine
 4. Tension on the bar ..arms straight
Here is a great breakdown by Kelly Starett, Diane Fu and Jesse Burdick of the differences between the Oly and Power Lifting set-ups – Click here to watch
By PJ
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