OTM 8 Minutes: Snatch x 2

*If still learning movement, perform Power Snatch + OHS for each rep of full snatch

WOD

Level 1

3 Rounds for Time of:

• Run x 200m
• Alternating DB Snatch (35/20) x 5 per arm
• Run x 200m
• Burpee x 10

Level 2

3 Rounds for Time of:

• Run x 200m
• Alternating DB Snatch (55/35) x 5 per arm
• Run x 200m
• Burpee Box Jump (24/20) x 10

STRENGTH

In 10 Minutes Build to a Heavy Single Weighted Pull-up (any grip)

WOD

Level 1

Tabata Intervals of the Following:

• Ring Row
• Rest 1 Minute
• Wall Ball Throws to 9′ Target (14/10)
• Rest 1 Minutes
• Row (Calories)

Level 2

Tabata Intervals of the Following:

• Pull-up
• Rest 1 Minute
• Wall Ball to 10′ Target (20/14)
• Rest 1 Minute
• Row (Calories)

Great times at the BBQ this past Friday!

SKILL

Kipping Pull-up, working on technique.  If unable to perform an unassisted body weight pull-up, you can also use this time to work on pull-up strength.

WOD

In Teams of 2, complete the following for time:

• Farmer Carry (70/53 per hand) x 200m
• Row x 2000m
• Double Under x 200
• Push-up x 150
• Slam Ball (30/20) x 100

Only one person working at a time.  If raining/t-storms outside, perform 8 laps down and back along the pull-up rig for the 200m Farmer Carry.

For L1, scale DU’s to 1:1 Single Unders (i.e. if splitting up work evenly P1 might do 100 DU’s whereas P2 might do 100 singles).

STRENGTH

Turkish Get Up 3/arm x 3 sets, go heavy but focus on form

Compare to May 21, 2013

WOD

Level 1

OTM 10 Minutes:

• Even Minutes: DB Push Press (35/20) x 3, V-Up x 5-10 Reps
• Odd Minutes: Lunge with DB’s (35/20) in Each Hand x 10 (5/leg)

Level 2

OTM 10 Minutes:

• Even Minutes: Push Press x 3, Toe to Bar x 5-10 Reps
• Odd Minutes: Lunge with KB’s in Front Rack (53/35 per hand) x 10 (5/leg)

*Notes: Take the barbell from the ground for each set of Push Press – use a weight that is challenging for a set of 3 for you (can adjust/add weight per set if necessary).  Space permitting, can do walking lunges or lunge in place.

**Record Push Press weight, T2B Reps, and KB Weight for Front Rack Lunges

Announcements

Remember to register for your spot in the upcoming Olympic Weightlifting Seminar with Phil Sabitini!

SKILL

Handstand Pushups Against Wall

Note: Work on kicking up to handstand holds if you are unable to do a full handstand pushup (or walk up so that chest is against wall).  Work on deficit handstand pushups if you are able to (add plates to elevate hands).

WOD

Level 1

Complete the following for time:

• Step up and Over the Box Jumps (18/12) x 40
• Ring Row x 40
• Wall Ball (14/8) x 40
• Box Pushup x 40

Level 2

Complete the following for time:

• Over the Box Jumps (24/20) x 50
• Chest to Bar Pullup x 50
• Wall Ball (20/14) x 50
• Plyo Push-up (Alternate Hand on 25lb plate) x 50

Announcements:

• Come out to the “First Friday” June potluck-style BBQ and cornhole today!

Mark your calendars for the 2nd Sabatini Strength Seminar at C’ville Strength/CrossFit Charlottesville! RSVP on Facebook, or go straight to the registration page (you must actually register in order to sign up). Last one of the summer, so don’t miss out!

When: Sunday, July 14, 8am-4pm

Where: 1309 Belleview Ave. (Charlottesville, VA 22902)

Who leads it? Phil Sabatini – former National Champ, American Open champ, and Pan-Ams competitor.

Who should participate? YOU! Any and all levels of lifting — whether you’ve never touched a barbell in your life or you’re an experienced lifter – will benefit greatly from this all-day seminar full of learning and performing both the snatch and clean & jerk.

Cost: Early Bird Special is $39 for members, $49 for non-members. Starting July 6, the price will increase to $49/$59 – so sign up now and reserve your spot! There is a cap of 20 and spots will run out! The last seminar (June 8) sold out quickly, so don’t miss out!

To open the seminar, Phil will work up to a max in both the snatch and clean & jerk. At the June seminar he hit a 145kg snatch and a 180kg clean & jerk! Maybe in July you’ll see him make 150/185!!!

What people are saying about their experience at this seminar:

“Since I do not attend C-ville Strength, the technical breakdown was particularly helpful. His cues … were comprehensive, and he dedicated time to each individual.  The focus on repetition and progression helped me visualize the lifts and heightened my understanding. I strongly recommend it to any participant in Crossfit who does not practice Olympic lifting form outside of regular class…Totally worth it, and I did PR both [snatch and clean & jerk].” –Anna V.

“Thanks for having us, had a great time. I got a few pearls from the seminar!” –Davin T.

“Two things really stuck with me. The first is meeting the bar. I have a tendency to get crushed by limit weights because I just dive into the bottom. Also, working from below the knee and waiting longer to extend should get more speed on the bar and help my timing.” –Jason G.

“This was the bomb.” –Lex W.

“I had a really good time today! I have worked really hard on my lifts since I started to really focus in on them from starting crossfit and going to the seminar taught me some new things to work on and consider. … Thanks for the instruction Phil!” –Joe S.

STRENGTH

OTM 6: Power Clean x 2 + Push Jerk

Increase weight per set if possible.  Go heavy but focus on form.

WOD

Level 1

Team WOD

In Teams of 2, complete 4 Rounds of the Following for Time:

• P1 Row x 250m
• P2 AMRAP Dumbbell Power Clean + Dumbbell Push Press + Lunge with Dumbbells at Side (25/15 per hand)
• P2 Row x 250m
• P1 AMRAP Dumbbell Power Clean + Dumbbell Push Press + Lunge with Dumbbells at Side (25/15 per hand)

Level 2

In Teams of 2, complete 4 Rounds of the Following for Time:

• P1 Row x 250m
• P2 AMRAP Power Clean + Push Jerk + Front Rack Lunge Both Sides (95/65)
• P2 Row x 250m
• P1 AMRAP Power Clean + Push Jerk + Front Rack Lunge Both Sides (95/65)

Notes:  Partner 1 rows 250m while Partner 2 does as many reps as possible of the complex (PC+PJ+Front Rack Lunge on Both Legs).  Once P1 finishes rowing, they switch and P2 rows while P1 does as many reps as possible of the complex.  Score both total time and number of reps performed for complex.

Announcements:

• Come out to the “First Friday” June potluck-style BBQ and cornhole this Friday, June 14!  Join the event via Facebook.

Kettlebell snatch technique

WOD

Level 1

AMRAP in 15 Minutes of:

• Run x 400m
• Box Step Up (18/12) x 10
• One Arm KB Swing Right (25/15) x 5
• One Arm KB Swing Left (25/15) x 5
• Anchored Abmat Situp x 15

Level 2

AMRAP in 20 Minutes of:

• Run x 400m
• Weighted Box Step Up (24/20) x 10
• KB Snatch Right Arm (53/35) x 5
• KB Snatch Left Arm (53/35) x 5
• Abmat Situp x 15

*Note: Use sandbag (50s/30s) for weighted box step up.

Announcements:

• Come out to the “First Friday” June potluck-style BBQ and cornhole this Friday, June 14!  Join the event via Facebook.

Muscle-Up Technique (transitions, banded, kipping, strict)

WOD

Level 1

OTM 10:

• Even Minutes: Deadlift (135/95) x 5, Burpee x 5
• Odd Minutes: Ring Row x 5, Single Under x 15

Level 2

OTM 12:

• Even Minutes: Deadlift (275/185) x 5, Burpee Over the Bar x 5-10
• Odd Minutes: Muscle Up x 2-3, Double Under x 15

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing level 2: at “3-2-1 Go” you will do 5 Deadlifts and 5-10 Burpees Over the Bar, then rest until the top of the next minute, where you will then do 2-3 Muscle Ups and 15 Double Unders.

Record Deadlift weight, number of Burpees, Muscle Up variation, and DU variation.  Scale so that you are able to complete the work within the minute.

**Scale Muscle Ups to most challenging pulling variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative, etc.

Announcements:

• Come out to the “First Friday” June potluck-style BBQ and cornhole this Friday, June 14!  Join the event via Facebook.

STRENGTH

Back Squat 8-6-5, 31X1 Tempo

WOD

Level 1

AMRAP in 10 Minutes of:

• Sandbag Run (30s/20s) x 200m
• V-Up x 10
• Push Up x 10

Level 2

AMRAP in 12 Minutes of:

• Sandbag Run (50s/30s) x 200m
• Toes To Bar x 10
• Wall Walk x 5

Announcements:

• Come out to the “First Friday” June potluck-style BBQ and cornhole this Friday, June 14!  Join the event via Facebook.