Ballston CrossFit » Monday, October 20, 2014
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Monday, October 20, 2014

4 spaces remaining in the next Intro to Olympic Weightlifting class:

BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Athletes at all levels are welcome to register.

COACH: Jake

COST: $50 (Register on Zen Planner) – limited to 8 athletes

DATES: Sunday, November 2, 9, 16 & 23

TIME: 1:30-2:30

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Fitness:
Deadlift, 3×10 (A)

Performance:
Deadlift, 3×10 (ME)

For athletes that keep dropping their DL, you should be able to control it down like this old dude deadlifting 495 and then gently placing it down: http://vimeo.com/87685677

 

Fitness & performance:
5 rounds for time:

  • 25 lunges in place (jumping lunges is ok)
  • 50 double unders
  • 200m run (must stay on pavement)

*Capped at 20 minutes.

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