Snatch Balance (or Tempo Overhead Squat)
80-85% x 2 x 4
4 sets of 2 reps at 80-85% of your 1RM Snatch.
Tempo Overhead Squat (2211):
4 x 2
Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only squat as low as you can move well. Goal is to go heavier than on 9.17.17.
Post loads to comments.
Exposure 4 of 8
In teams of 2, complete 14 rounds (7 each) for time of:
7 Hang Squat Snatches 95/65
The barbell should be light for you. The Burpees happen lateral to your barbell and are not “jump over.” Scale TTB to HLR or HKR as needed, or to 15 Sit Ups.
Post time, Rx and partner to comments.
November 11th and 12: CF Level 1 Certificate Course
On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:
- Conduct a class.
- Hold a standard of effective technique at high intensity.
- Achieve relative high levels of intensity for each individual.
- Scale for any ability level.
The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
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